A. Warm Up
C. EMOM x 16 (4 sets)
1 -8 Thrusters 95/65
2 - 15 KB Swings 53/35
3 - Row for Calorie 15/12 (think about this, legs - hips - arms - arms - hips - legs, and don't lean back as much as Jason does on this video)
4 - Rest
(working for 40 seconds of each minute)
Below I have clipped part of an article from Freddie Camacho. Freddy was the lead coach at my Crossfit Certification. Not only was he the lead coach but he is a former Games athlete, current gym owner, web blogger and one hell of an interesting individual to say the least. This clip will help clear up some of the questions about damper settings
So what number do you set the damper?? I have some shocking news for some of you. If you set the damper at 1 or 10, you are going to go the same distance in the same number of strokes. Rowing at 10 does not make you go farther faster than rowing at 1. I did 10 hard strokes at damper settings of 10, 5, and 1. There was 3 METERS DIFFERENCE (71/70/68). 10 is just harder to pull. As a matter of fact, if you are new to the rower or new to working out, I would never have you row at 10. You are just going to get tired quicker and your technique is going to look like shit a lot sooner.
The damper setting affects drag factor. C2 recommends a drag factor of 110 to 150 for workouts. Depending on how clean your rower is (yes, you need to open them up every few months and clean out the dust), you can usually get between 110 and 150 using a damper setting of 4 to 6. On the rower I did my 10 stroke test on, a setting of 1 gave me a drag factor of 71. A setting of 5 was 112 (the U.S. women's row team set all their indoor rowers at 112 when they train). A setting of 10 was 300. If you are pulling in a competition, you may want to set your damper as low as the competion standards allow. I pulled a 500m in 1:39 today at a damper setting of 1. I was still tired, but the pulls were pretty damn easy.