Unlock Your Rowing Power: January Rowing Masterclass for CrossFit Athletes 🚣♂️
Join Coach Neri on January 10th at 12:00 PM for this month’s CrossFit rowing masterclass, focused on one of the most important performance skills in rowing: stroke mechanics, rhythm, and pacing.
Whether you’re preparing for the CrossFit Open or looking to improve rowing efficiency in WODs, this clinic will help you row with more control, power, and endurance.
🔑 What You’ll Learn in This CrossFit Rowing Clinic
1️⃣ The Stages of the Rowing Stroke
Learn the full rowing stroke sequence to maximize power and efficiency:
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Catch – Strong setup with shins vertical and core braced
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Drive – Legs first, then hips, then arms for maximum force transfer
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Finish – Tall posture with the handle to the chest
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Recovery – Arms away, hinge forward, slow controlled slide
Mastering these phases reduces wasted energy and improves rowing performance in CrossFit workouts.
2️⃣ Drive vs. Recovery: Proper Rowing Rhythm
Discover the ideal rowing stroke ratio used by elite rowers:
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Fast, powerful drive (~1 second)
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Slow, controlled recovery (~3 seconds)
This 1:3 drive-to-recovery ratio helps athletes maintain output while managing fatigue—critical for long WODs and Open-style workouts.
3️⃣ Rowing Strategy for the CrossFit Open
Rowing isn’t just technique—it’s competition strategy. You’ll learn how proper pacing helps you:
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Control heart rate during high-intensity workouts
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Stay consistent in mixed-modality WODs
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Improve transitions on and off the rower
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Avoid early fatigue and preserve energy
🔥 Why Rowing Efficiency Matters in CrossFit
Rowing often separates athletes who pace well from those who guess. Proper rowing mechanics and pacing provide:
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💨 Greater efficiency
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🧠 Better workout control
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🔥 Sustainable power output
This skill can be the difference-maker in the CrossFit Open.