Legend vs. Legend
“Rocky 3”
For time:
Row 5,000 meters
(Run 5k if we do not have a rowing machine)
STIMULUS
Duration: Long (17-25 Minutes)
Volume: High
Load: Bodyweight
White Board Chat:
Part of CrossFit is variance, which means some days, in regards to time, going short, some days going medium, and some days long. Sometimes it also means doing just one thing. Just like we spend time focusing on a single lift in class, we must also give the same detail to our metabolic monostructural conditioning movements (rowing, running, biking, swimming). Our 5,000m row should be taking us between 17-25 minutes depending on our pace. We realize some of us have not been on a rowing machine consistently for the past few months, so check out Concept 2’s Pace Calculator to see what pace we should be targeting to finish in a certain time. We can always dial it down to a 3k, 2.5k, or 2k today as well! If we don’t have access to a rowing machine, run a 5k, (or 2 miles or 1 mile depending on our current capacity). Have fun with this one and get outside your comfort zone!
MODIFICATIONS
ALL BODYWEIGHT OPTION
Run 5,000m
VOLUME
For time:
2k Row
MOVEMENTS
- Row
- If we are building our capacity on the rower, and have never rowed more than 1000m in one sitting, dial the volume down as shown above
- If we have an injury or limitation that prevents us from rowing, bike 10,000 meters