CrossFit Republic – CrossFit

Daily Strength, Conditioning, and Endurance W.O.D. – 30 Minutes (Time)

2 Sets for Total Time…

250/200 Meter Row or Ski

500/400 Meter Row or Ski

1000/800 Meter Row or Ski

150/100 Meter Row or Ski Sprint

Rest 1:00 between each distance.

Scale

200/160 Meter Row or Ski

400/320 Meter Row or Ski

800/640 Meter Row or Ski

100/80 Meter Row or Ski Sprint

Coaches, use today to slow things down in the warm up and teach some rowing and skiing mechanics. We don’t always get a chance to teach people, especially newer athletes, more detailed instructions for the machines and how to read their monitor as well as utilize different settings.

CONCEPT2 ROWER — READ THIS IF YOU’RE ROWING

How to Row Well

Drive with your legs first , then open the hips, and finish with a small pull of the arms.

Cue: “Push with the legs, then open, then pull.”

On the way back in, reverse it: arms out, hinge forward, then slide in.

Cue: “Hands, hips, slide.”

Keep your chest tall and your shoulders relaxed. You don’t need a death grip on the handle.

Where to Set Your Damper

Most athletes should be between 3–6 .

Higher damper doesn’t mean harder — it usually means less efficient.

How to Pace

Don’t chase a super fast stroke rate. Strong, smooth strokes at 22–28 SPM are usually best.

Watch your 500m split on your monitor. That’s your pacing anchor.

Common Mistakes to Avoid

Pulling early with the arms.

Rushing back into the catch.

Setting the damper at 10 “because it feels harder.”

CONCEPT2 SKIERG — READ THIS IF YOU’RE SKIING

How to Ski Well

Start tall. Hinge forward slightly at the hips, not by rounding your back.

Use your hips and legs to drive the handles down, then finish with your arms.

Cue: “Hips first, then pull.”

Stand tall again on every recovery — don’t collapse or crunch down.

Where to Set Your Damper

Most athletes do well between 3–6 , just like the rower.

How to Pace

Expect a higher stroke rate than rowing — somewhere around 28–36 SPM .

Use your split or calories/hour as your main pacing numbers.

Common Mistakes to Avoid

Leading the movement with just the arms.

Turning it into a sit-up or crunch.

Staying hunched over instead of resetting to tall each rep.

Pacing Strategy

Each distance should feel like controlled, sustainable output:

250/200: Moderate, find rhythm

500/400: Settle into consistent pacing

1000/800: Longest piece — focus on technique, breathing, discipline

Sprint: All out. Short, aggressive, and powerful.

TODAY’S GUIDELINES

This is a great day to learn the machines instead of just surviving them.

Ask your coach if you need help reading your monitor or figuring out stroke rate, pacing, or damper settings.

Smooth technique beats thrashing — you’ll go faster with less energy wasted.