4/24/2021

CrossFit Evergreen – CrossFit

Recently Rogue held a Pump-N-Row challenge, it’s over now but we will do our own today using their standards.

The finer details will be in the workout but
it is a 2000m row for time followed by max bench press repetitions. For each successful bench press, :10s will be deducted off your 2000m row time.

We will take more than 6 for each class, you may have to pair up on a bench or wear a mask.

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Rogue Pump-N-Row Challenge (Time)

2000m row for time followed by max reps bench press. Deduct :10s off row time for each successful bench press

Time cap 20minutes
Men:

Rx: 100% bodyweight, rounded to nearest 5 lb increment

Scaled: 50% bodyweight

– fastest 500m time is tie breaker

– damper can be set on any setting

– set rower to countdown to 2000m

– only chalk allowed for use with bench press

– complete the row before moving on.

– Bench: spotter can be used, they can help lift bar from the rack, once above the athlete, the spotter may not touch the bar again until helping re-rack when the lift is done.

– there must be clear contact with the chest, and full extension of elbows for the rep to count

– deliberately bouncing the bar off the chest will not count and may incur a penalty

– complete as many reps as possible unbroken.

– lift is over when: the spotter touches the bar, the bar is re-racked, one or both hands come off the bar for any reason, or the body is no longer in the approved lifting position.

FLOW:

– gym timer and rowing start at the same time

– after the 2000m is rowed a 2 minute rest period begins

– no warm up bench presses are allowed

– after the rest period move to bench for first lift

– bar is un-racked and fully supported by athlete at the end of the 2 minute rest (or a penalty)

– complete as many reps as possible

– if time remains on the clock additional attempts may be made using the same standards