Crossfit Endurance

Time Trial: Row 2000m
-- 9:33
-- Damper was set at 7; average stroke rate was 30. 


Focus on Technique.

1. Drive: Engage your legs first, swing your back open, and pull your arms at the end into the finish position. Just like with power cleans, once the arms bend, “the power ends!”
2. Recovery: Because your legs are responsible for ~75% of the drive, they need 75% of the recovery, too. Be patient on the recovery and bend your knees last, after you have re-straightened your arms and leaned forward.
3. Catch: This is the transition between the recovery back into the drive. Farmer advises thinking about the turnover “one inch” before the catch so your legs get ready to drive again.