15.5 Row and Thruster Strategy for the CrossFit Games Open Final Workout

Camille, Sam “The Brute” Briggs, and “Ïceland” Annie went head-to-head on this already and taught us a lot in their performance.  Here’s the take-away:

  1. ~2K row in time and physical demand
    1. Have to be able to handle Fran weight with ease
      1. If not, break up or scale the thrusters
    2. The option to drop the bar on thrusters makes it mentally challenging, so…
  2. Unbroken thrusters if you can
  3. Sam wasn’t the fastest off the first row…  PACE from the 27s
  • Math Ahead!!  Because the time frame is so similar to a 2K row and I want to pace at about 90% from the start, I’m going to
    • take my 2K row 500m split time (1:44), divide by .9, and get my ideal starting pace.
    • Then I’ll practice pulling for calories, with a 1 second, explosive drive and a 2 second relaxed return to the catch while maintaining this 1:56 pace
    • I’ll probably only practice a couple sets of 10-12 to save my legs.

Also important on the row:

  • SAVE THE QUADS!  you need them to thruster
    • Hinge the hip on the return to load the hamstrings
    • Keep some distance between butt and heels at the catch
    • Drive through the heels
    • consider wearing weightlifting shoes
  • Open the straps up just enough
    •  Push the tab up to get enough space so you can get back into the feet easily
    • Lift the feet up 1 at a time to release the heel before you try to pull the foot out
    • Grab both straps and tighten down in one motion and DON’T EVEN BOTHER TIGHTENING THEM ALL THE WAY!!!
      • Just get your feet in and get the handle while you’re there
      • Give away nothing on the transition

Thrusters and Finishing this thing:

  • If you have to break the thrusters, only break the first (or first 2) sets.
    •  15+12 if it’s “nuthin’ but a peanut” then 14+7 OR 9+9+9, then 7+7+7
    • The 15s and 9s will be death, but once you’re there, all you have to do is finish
      • You CAN!  Convince yourself.
      • FINISH!
    • Stay at the bar, count down, go again!

Get some!

Posted on March 27, 2015, in How To and tagged , , , , , , . Bookmark the permalink. Leave a comment.

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