At CrossFit East Sacramento for a training session with the Rowing Canada team, Birtwell talks about movements he uses to push his athletes to the top of the podium. Some of the exercises include seated box jumps, barbell jump squats, overhead squats, shoulder-elevated hip thrusts and ball slams. Flexibility work is also emphasized for athletes who generally have tight shoulders and hips.
These rowers, including three Olympic gold medalists from the Beijing Games, are specialists who don’t use CrossFit, but their methods can inform the training of CrossFitters looking to improve their rowing performance.
Additional reading: Smoother Rowing for More Power by Tom Bohrer, published April 1, 2008.