2018 C.R.A.S.H.-B. Registration

Interested in a new goal or looking for something to train for in 2018?!
We have just the event for you! Join us this February for the C.R.A.S.H.-B. World Indoor Rowing Championship. Whether you hate the rower or can’t get enough of it, this event will benefit you. The 2K row is a great test of fitness and it’s a perfect opportunity to step out of your comfort zone with this world class event right in Boston! Take this opportunity for a new challenge in 2018 and with the support of your Crossfit Southie crew behind you! Any age group and fitness level are encouraged to compete. Divisions are made through age, gender and weight classes.

Here at Crossfit Southie we will be putting together separate rowing programming to help you prepare for the event. We’ll also designate a couple of sessions to go over rowing technique and ways to be more efficient on the rower.

Event Details
Date: Sunday, February 25th from 9AM-5PM *Start times will vary
Location: Boston University Agganis Arena
Entry Fee: $30.00
*For those of you interested in training and rocking this event with us please fill out this form and we’ll be in contact with more specifics on programming and race day details!

Warm-up
2 Rounds
50’ Lunge w/ Medball Overhead
15 Wallballs
15 Medball Sit Ups

Mobility
Calves
Hamstrings

Strength
Box Squat – demo
3-3-3-3-3
– Between sets complete a 50 ft lunge with a single arm locked out over head. Alternate arms each set for 2 of each.

WOD
1065m Run (2 loops)
Then
30-20-10
Power Snatches (75,55)
Wallballs

Level 2- (55,45)
Level 1- (45,35)
ADV- single arm dumbbell @75/55, 30,20lb wallball

Extra Work
5 Sets- Starting lift should be 85% of 1RM. Climb as able.
1 Snatch Pull
1 Full Snatch
-Hands stay on the bar
50ft Handstand Walk after each snatch
Rest 90s after completion of Handstand walk.

-Scale to 25 foot walk
-IF unable to walk on hands complete 5 wallclimbs or ask someone who is resting spot you.