The 60 minute row is 60 minutes to accumulate max distance on the rower in meters.
Add 100-meter row and 10 box jumps after each round.
Movement Standards
Row: Reset rower every round (no roll-over), hands remain on the handle until the distance is complete, RESET OWN ROWER.
Box Jump: 2020 Open Standard (step-ups allowed / no corner steps / must extend hip and knee at top)
Scaling
No Scaled Version for this workout – all will do it as prescribed.
*Please note: if you cannot perform the box jump safely, scale the height to something you can do.
TRUE GRIT
For Time
At 1-minute mark, begin:
- Death by Thrusters (95/65 lb)
With a running clock start the row. At the 1-minute mark get off the rower and do one thruster, then resume rowing until the 2-minute mark. Do two thrusters, row until the 3-minute mark, do three thrusters, etc. until the 2K row is complete – or until you can no longer continue.
Set your rower to your damper setting of choice. Row 100m the first round, and every round after add 100m to the row distance. After every row distance, including the final distance of 1000m, run 800m.
Score is the total time.
Scaling
Athletes may scale the run distances in between to shorter lengths (600,400,200,100m etc) or if the athlete cannot run, they can do 1:1 work to rest intervals on the rower.
THE DUFF BROS
Choose One of the Following for Time
Option 1:
“Sniff”
- 30-20-10 calorie Row
- 9-7-5 Bar Muscle-Ups
Option 2:
“F*ckin’ Gonuts”
3 Rounds of:
- 20 calorie Row
- 7 Bar Muscle-Ups
Option 3:
“Tom Brady”
- 12 Bar Muscle-Ups
- 60 calorie Row
- 9 Bar Muscle-Ups
The workouts include all of the same elements and reps, the goal is to choose one that you feel compliments your strengths that you can get through in 10 minutes or faster.
Score is total time to complete 1 one of the workouts.
CROSSFIT ROWING WORKOUTS – BIRD BOX
- For Time
- 5,000/4,000 meter Row
- Every 4 minutes perform 20 Shoulder-to-Overheads (135/95 lb)
The athlete begins rowing until the 4:00 minute mark. The athlete gets off of the rower and performs 20 shoulder-to-overheads. After completing 20 reps, the athlete continues to accumulate meters on the rower. The workout is done when the athlete accumulates 5,000 m.
Scaling
Intermediate
For Time
3000 meter Row
20 Shoulder-to-Overheads (95/65 lb)*
*Perform every 4 minutes.
Beginner
For Time
2000 meter Row
12 Shoulder-to-Overheads (65/45 lb)*
*Perform every 4 minutes.
ROW TO HELL
- For Time
- 2,000 meter Row
- 30 Devil Presses (2×50/35 lb)
Complete 2,000 meter row THEN 30 devil presses for time. The rower should count down from 2,000. Chest must touch the floor on the devil’s press and DBs must be locked out overhead to finish each rep. Clean and Jerks are NOT Allowed.
Scaling
For Time
2000 meter Row
30 Devil Presses (2×35/20 lb)
Source link: https://www.boxrox.com/weakness-destroying-rowing-workouts/ by Robbie Wild Hudson at www.boxrox.com