“Buckle Up”

Crossfit Epically Awesome – CrossFit Epically Awesome


30 Seconds

Easy Row

Front Plank

Active Samson [Video](https://youtu.be/jGVMgxjPORo)

Moderate Row

Right Side Split Squat [Video](http://)

Left Side Split Squat

Faster Row

Right Side Plank

Left Side Plank

Dumbbell Warmup

30 Seconds Each

Single Dumbbell Romanian Deadlifts (30 Seconds Each Side) [Video](https://youtu.be/1jHrGLq5uLw)

Goblet Alternating Reverse Lunges

Goblet Squats

*Performed With 1 Light Dumbbell:*


Dumbbell Ankle Stretch: 45 Seconds Each Side


Lesson of the day


Neutral Back

The top of the AbMat sit-up looks very similar to the catch position on the rower. On both of these movements, we want to maintain a neutral back position instead of rounding forward. How we do one is likely how we’ll do both. As you sit-up during this movement, think about reaching the head towards the ceiling instead of letting it drop forward towards the feet. This leads to better positioning and makes it easier to breathe throughout the movement.

Movement Prep

5 Slow AbMat Sit-ups

5 AbMat Sit-ups


Shins & Heels

Something we can think about on the lunges that also applies to rowing is what our shins and heels are doing. On the lunge, we want to step far enough forward where the shin is vertical and the heels are in contact with the ground. Similarly, in the catch position of the row, we’re looking for a vertical shin with heels grounded to the machine. This ensures we keep the knees in a safe position while using our muscles most efficiently. When the heels stay down, we get the big muscles of the posterior chain more involved.

Movement Prep

10 Reverse Lunges (5 Each Leg)

25 Foot Walking Lunge (No Weight)

25 Foot Walking Lunge (Lighter Dumbbell)


Equal Push

Our bodies tend to be asymmetrical in some way, which means we may use one side more than the other. For example, you might have one leg that ends up pushing more while rowing. With a single leg movement in the workout today, it’s a great opportunity to work a single leg rowing drill. This can bring to our attention if we use one leg more than the other. If we can use the “off” leg more because of this, we can balance out the effort and hopefully hold a higher power output as a result. ***Take a look at the daily video for a visual. ***

Movement Prep

30 Seconds Right Leg Row

30 Seconds Left Leg Row

30 Seconds Both Legs Row

WOD and strategy

“Buckle Up” (3 Rounds for reps)


200’ Walking Lunge (Body Weight)

50 AbMat Sit-Ups

Max Calorie Row

Rest 5 Minutes


100’ Dumbbell Walking Lunge (50/35)

50 AbMat Sit-ups

Max Calorie Row

Rest 5 Minutes


200’ Walking Lunge (Body Weight)

50 AbMat Sit-ups

Max Calorie Row

* Working for 5 minutes and resting for 5 in these 3 fast-paced intervals

* You’ll complete all the reps of lunging and abmat sit-ups before moving on to the scored portion of each AMRAP – the max calorie rows

* Your score is the sum total of the 3 max calorie rows

* We’re looking to have at least 1 minute on the rower each round, so adjust reps as needed or cap your first two movements at 4 minutes

* **Walking Lunges: **

* The first and last intervals are completed with no weight at all

* The middle interval is completed with a single dumbbell, something you can complete the entire 100 feet without stopping

* Hold the dumbbell wherever is most comfortable for the weighted lunges

* On each style of lunge, make sure the back knee touches the ground and that the hips reach full extension between steps


[Click Here](https://youtu.be/lTkug0COM_o)


* Any time there is a lot of rest built in, we’re looking to bring the intensity while we’re working

* There is no interference between the first two movements, so try to cruise through the lunges in order to get to the abmat as quickly as possible

* On the abmat sit-ups, move with a purpose, but focus on your breathing, as that will pay off on the rower

* This helps to balance out getting to the rower quickly and getting there under control and ready to put out a lot of power

* It is better to get to the machine a touch later and hold a high power output than it is to get there very quickly and crawl through your pulls

* Once you’re on the rower, focus on long and strong pulls

* When rowing for calories, how many strokes you complete doesn’t matter as much as the power of those strokes

* Pick a {Calories/Hour} number that you see yourself being able to hold until about 30 seconds left in the 5-minute window

* Knowing there is 5 minutes of rest to follow, find that extra gear with under 30 seconds to go and fin

WOD and strategy


Body Armor

Alternating On the Minute x 12 (3 Rounds):

Minute 1: 8 Barbell Romanian Deadlifts

Minute 2: 30% Max Strict Handstand Push-ups

Minute 3: 20 GHD Sit-ups

Minute 4: 30% Max Strict Handstand Push-ups


Foam Roll – 1 Min Each

Upper Back

Lower Back




Stretch – 1 Min Each

Upward Dog

Forearms (standing with fingertips against rig)

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