Thursday, April 27

Rowing, double unders and running all in one workout! Everyone’s favorites all wrapped into one nice package. Remember, these workouts are a chance to get a little better each day so don’t get frustrated if it’s not perfect.

We’ve got some time set aside to practice all of these movements before we start the workout, which is a portion of the Triple Three workout from the 2014 CrossFit Games. We’ve done the Triple Three before and it will definitely come up again, but we’re going to build up to it.

When we’re practicing before the workout don’t just blow it off as some secondary warm up. Technique matters! Better technique makes you more efficient and prevents pain and injury.

So many times we go through rowing positions and drills and everyone is moving great, but as soon as the clock starts all of that technique seems to fly out of the window.

Don’t let the clock change anything. Don’t be in such a hurry that you forget how to move well.

1.Mechanics 2.Consistency 3.Intensity – In that order, all of the time.

Even if your time is a bit slower today, the improved mechanics will pay off down the road. And I promise you’ll feel better long-term.

Workout for Thursday, April 27
5 min of Double Under Practice

Review Rowing Efficiency and Running Drills

“Single-One”
For Time:
Row 1K
100 Double Unders
Run 1 mile