CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
3 rounds Empty barbell
5 muscle cleans
5 strict press
5 elbow rotations
5 front squats (short pause at the bottom)
5 good mornings
B: Power Clean
1×3 @ 65%
1×3 @ 70%
C: Metcon (Calories)
“Row row row your boat”
Row for max cals
4 rounds of:
2 min on 2 min off
While we definitely want to push the pace here, its not an
all out sprint, we don’t want to be completely burnt a
and not be able to hold on. Push hard but don’t burn out
until your last round.
Calories vs Meters on the Row…
This workout is an opportunity to further study and understand how row calories and meters accumulate differently. Whereas meters accumulate in a linear fashion, calories accumulate exponentially the harder we push the pace. As an example to show the difference between meters and calories:
Both athletes row 1,000 Meters.
Athlete “A” rows at a 1:50 pace, Athlete “B” rows at a 2:00 pace. The difference in their times is 20 seconds at the 1,000 Meter finish.
Now both athletes row 72 Calories (about 1,000 meters), at the same exact pace, but now on the calorie setting.
Athlete “A” rows at the same 1:50 pace (but on calories), and Athlete “B” rows at the same 2:00 pace (but on calories).
The difference is 45 seconds, compared to the 20 seconds above.
The increased pace pays off on calories, and is something to take into account when we row for calories. We not only get the work done in less time, but if it actually requires less work as well. Again using 72 calories as an example, we have seven athletes below each rowing the same total, but at different speeds. Note how both the completion time and total meters is different for each, despite all seven athletes rowing the same calorie total.