Rowing CrossFit Workout for Great Full-Body Conditioning

Are you looking for a rowing CrossFit workout? Yes, you’ll find effective rowing CrossFit workouts in this article. Rowing is so popular, and multipurpose CrossFit that ticks so many boxes.

The world’s fittest athletes are professional rowers. According to Harvard Health, a 125-pound individual can burn 255 calories during 30 minutes of vigorous rowing.

Let’s dive into the benefits and techniques of rowing CrossFit workouts.

Benefits of Rowing WODS CrossFit

Rowing WODS CrossFit workouts offer numerous benefits for overall fitness and health. Here are some key benefits of incorporating rowing into your CrossFit routine:

1. Full Body Conditioning

In row CrossFit workouts, you are working on both your upper and lower bodies at the same time. A report published by the American Fitness Professionals Association estimates that 65–75% of the rowing strokes work the legs and 25–35% the upper body.

2. Minimized Risk of Injury

The rower is seated low to the ground, which makes this exercise extremely safe. Rowing reduces the risk of falling compared to exercising on a treadmill. This is perfect for everyone, including older people, young kids, and people with low vision and blindness.

3. Low Impact Exercise

CrossFit row workout burns calories without hurting your joints. People with osteoarthritis find it easy to do. In a 2014 study, 33% of people said their joints moved better, especially in the shoulder, back, elbow, and knee, after 8 weeks of rowing.

CrossFit Row Workout Technique

While rowing offers numerous benefits, using improper technique can lead to injuries, especially in the lower back. To ensure safety and effectiveness, it’s important to follow these rowing guidelines:

Part 1: Getting into the starting position

Step 1. Sit on the seat: Sit comfortably and get closer to the rowing machine’s base by bending your knees.

Step 2. Secure footplate strap: Secure the strap around your shoes. Don’t let your feet slide on the footplate.

Step 3. Hold the handle: Grab the handle and pull it towards you. It’s best to hold it overhand, so your palms are facing down.

Step 4. Engage your core: Sit actively by engaging your core and straightening your posture. As you row, keep your core muscles tight.

Step 5. Extend your arms: Hold out your arm horizontally and bend your knees to go into the starting position, called “catch.”

Part 2: Performing a Drive

The rowing stroke has four parts:

Step 1: The Catch

• Keep your arms extending outwards to the flywheel in a perpendicular position.
• Relax your upper body and keep your back straight.
• Bend your knees so the seat is in the start position.

Step 2: The Drive

• Rowers pull during their drive.
• The drive begins with a push from the legs.
• In the full extended leg position, with the back vertical, and the legs fully extended, the arms begin to pull the handle towards the body.

Step 3: The Finish

• During the finish, keep your shoulder behind your hips and brush the rower’s handle against your chest (don’t hit yourself).
• Grab the handle overhand (not underhand or mixed grip).

Step 4: The Recovery

• In the finish position, the legs and back are straight.
• Recovery begins by straightening the arms.
• Body pivots at the hips before bending the legs.
• The shins are vertical when the legs are flexed.

To Wrap It Up

Rowing workouts are amazing for full-body conditioning. They help you build strong muscles, improve your heart health, and burn calories without hurting your joints. Are you ready to experience the transformative benefits of rowing for your fitness journey? Share your experience in the comments below!