1) Warm-up
Row 10 min, holding 25-30 strokes/min (SPM)
2) Skill
3 Rounds (for quality) of:
10 Overhead squat (45/25)
10 Pike push-ups
10 Back extension
Optional:
Practice Kipping (Gymnastic or Butterfly) PU or Bar Muscle-up technique
3) Cool down
500m row – slow to moderate pace
4) Mobility
Active Stretching / Lacrosse Ball / Foam Roller
Post work / insights to comments.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to for a WOD review at these times)
Active recovery...lay off the heavy stuff, we're just going to get those muscles moving to promote the healing/flushing processes at work. A lot of stuff on the agenda for today, but nothing at high intensity. So feel free to modify the movements as you see fit, but resist the urge to slap some plates on the OHS or sub HSPU for pike PU. Do everything at a controlled pace with extra emphasis on technique and body position.
Rowing. On the warmup, experiment a little with your damper setting. Hold that SPM rate steady and warmup in the middle for a bit. Then go high (8-10) at the same SPM, and note the power produced (in terms of 500m pace). Then go low (1-3), and try to achieve the same power output. You can...it's just gonna feel a lot different. At a low damper setting, you need to coordinate your drive more quickly in order to generate power. Try to walk away with a better understanding of where your comfort zone is for future sprints and distance rows. For the short cooldown, consider going without straps to promote good technique (see more here).
Skill. Just learning the kipping pullup? Tons of good instructional vids out there, here's just one.