“Deep End”

Crossfit Epically Awesome – CrossFit Epically Awesome


3 Stations

1 Minute Each

Easy Row

Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)

Good Mornings + Back Squats (30 Seconds Each)

Moderate Row

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

Elbow Rotations + Strict Press & Reach (30 Seconds Each)

Moderate-Fast Row

Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)

Romanian Deadlifts + Front Squats (30 Seconds Each)

**BARBELL MOVEMENT DEMO VIDEO:** [Click Here](https://youtu.be/Ff_dtGJKgxM)


Barbell Ankle Stretch: 45 Seconds


Pec Stretch on Wall: 45 Seconds Each Side


Lesson of the day


Landing Position

The landing position of the feet when coming out of the burpee is a similar landing position to our feet in the power clean. We’re looking for a shoulder width stance with the heels on the ground. We want to avoid “starfishing” the feet out wide or landing too narrow on the toes. Jump the feet just outside the hands to establish this shoulder width stance.


Force Curve

The force curve display on the C2 Rower is a valuable tool that is often underutilized. The force curve is a graph that shows you how you efficiently you apply force to the machine during the stroke. The smoother the curve on the screen, the more efficient the stroke was. The more area under the curve, the greater the force applied.

To find the force curve, just press the second button from the top on the right side of the monitor. The ideal force curve will show a bell shape on the screen. A curve that looks like a mountain range means that the transition from legs to torso to arms can be improved. This choppy curve essentially means it was a choppy stroke. A curve that has a sharp peak at the beginning or the end means that athletes are maxing out their power at the beginning or the end of their stroke instead of applying steady force throughout.

Athletes and coaches can watch this force curve during the workout to provide feedback on their technique and efficiency. [Click here](https://www.concept2.com/indoor-rowers/training/tips-and-general-info/using-the-force-curve) to see examples of different types of force curves.

***Take a look at the daily video for a visual of the force curve***


Speed Through the Middle

In the Power Clean, the greatest speed happens in the middle of the movement, once the bar passes the knees. What often happens is that athletes try to generate this speed off the floor and end up getting out of position. Being patient from the floor leads to better positioning and a more efficient lift.

WOD and strategy

“Deep End” (AMRAP – Reps)

5 Rounds:

1 Minute Row

1 Minute Power Cleans (115/85)

1 Minute Burpees

1 Minute Rest

* Working for 3 minutes and resting for 1 in this 5-round workout

* Record a running total of your repetitions over the three minutes and write down scores during your rest period

* Your final score is the sum total of your reps across the 5 rounds

* **For Example:** If your reps went 40-40-40-40-40, your final score would be 200

* Choose a light-moderate weight for the power cleans that you will likely complete in small sets during the workout

* For the burpees, ensure chest to floor and full extension at the top of each rep

* If you’re short on rowers, stagger heats by 2 minutes


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


* Let’s aim for consistency in total reps across the 5 rounds today

* With only 1 minute of rest after each round, our pace won’t be quite as aggressive as the 5 minute on, 5 minute off workout from earlier in the week

* For each movement, have a number in mind that you want to hold on the minute, taking into account the transitions on the first two stations

* **For Example:** Your goal could be to complete 15 calories, 15 power cleans, and 15 burpees each round (=1 Rep Every 4 Seconds)

* Having these numbers in mind helps you stay focused on the task at hand and gives you an idea of what pace you need to hold across the 3 minutes of work

* Set the tone in the first round and use that number as your guideline for the following 4 rounds of work

WOD and strategy


Bar or Ring Muscle-ups

10-15 Minutes of Practice


Foam Roll – 1 Min Each

Upper Back

Lower Back




Lacrosse Ball Roll – 30 Sec Each Against Wall


Shoulders (front/side/rear)


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