140418 Fri – “Landlubber’s Mistake”

By jeremyjones

diablo crossfit mackenzie toes to bar no problem

Mackenzie crushing some toes to bar.


Mobility: Hip Mobility.


Skill Practice Warm Up: Spend 10 minutes working up to a heavy jerk (approximately 70-85% of your max). Use a rack if you’d like. Focus on keeping the dip shallow and the torso upright (no leaning forward on the dip)! Perform at least 2-4 reps at the same weight if you have time.


Workout: “Landlubber’s Mistake”

Row (Advanced: 1000m, Intermediate*: 900m, Novice: 800m)

25 toes to bar (Novice: 25 abmat sit ups)

15 shoulder to overhead (Advanced: 155lbs, Intermediate*: 93lbs, Novice: 63lbs)

25 toes to bar (Novice: 25 abmat sit ups)

Row (Advanced: 1000m, Intermediate*: 900m, Novice: 800m)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 10 – 17 min.

Coaching Tips: Row at a pace that allows you to get right off of the rower and go into the toes to bar. Try and get the toes to bar done in as few sets as possible, but don’t push the pace until the second round. The shoulder to overhead should be in as few sets as possible, but if lowering the weight down to your shoulders unders stress causes pain or can be ‘sketchy’ for you, drop it more often. Start the final row at a steady pace, then speed up as you come into the last 500 to 300m.

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Compare To: New Workout!


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