Chic’s Beach CrossFit – Deka Competition
Active Recovery
Active Rest day or total rest if feeling tired
Row
Warm up easy 10 minutes
Rowing
10 x 2 mins @ RPE 9
Active recovery 3 minutes on bike erg between efforts
Every single one of these sets should be hard. The first couple of sets should be maintained throughout the 2 minutes but expect some drop off.
To keep you motivated, take your 20 min test and find the average meters for 2 minutes and aim to beat that every single interval.
example:
5000m in 20 minutes = 500m/2 mins
aim for 500-550m
Accessory
3 sets
60 seconds superman on Swiss ball
12/12 banded RDL with reach