For time:
1,000-meter row
5 rope climbs to 15 feet
50 strict handstand push-ups
5 rope climbs to 15 feet
1,000-meter row
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Scaling:
This workout will not be won on the first row. Row hard, but at a comfortable pace. For the rope climbs, focus on setting your feet to save your arms for the strict handstand push-ups. On the handstand push-ups, focus on keeping your midline tight. Complete sets in numbers just under failure/redline, aiming for small sets with short breaks. Once you get back to the rower, give it whatever you have left to finish hard.
Intermediate option:
For time:
1,000-meter row
5 rope climbs to 12 feet
50 kipping handstand push-ups
5 rope climbs to 12 feet
1,000-meter row
Beginner option:
For time:
750-meter row
3 pull-to-stands
30 hand-release push-ups
3 pull-to-stands
750-meter row
Coaching cues:
On the strict handstand push-ups, focus on lowering your head down in front of your finger tips. As soon as your head touches the floor, press yourself away and drive your head through your arms.
Resources:
Rowing
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Strict Handstand Push-Up
The Kipping Handstand Push-Up
From the Archives: Rowing Technique
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