With a continuously running clock, perform max efforts in the following couplet:
2:00 Row for cal
2:00 Handstand Push Ups
1:30 Row for cal
1:30 Handstand Push Ups
1:00 Row for cal
1:00 Handstand Push Ups
:30 Row for cal
:30 Handstand Push Ups
*Score total calories plus HSPU
3 Stroke Max from CrossFit East Sac on Vimeo.
One of the tests that the Canadian rowing team performs is the 3 stroke max. With the rower pinned down and the fan at a dead stop you pull as hard and fast as possible for the highest peak wattage. It is a great test of max effort instantaneous power output. Some form and technique obviously goes out the window here, but this little test will show you just how far you are from a real deal world class elite rower. Try this a few times and see how you measure up to a 23 year old 6’4″ 225# Olympian, just for fun.
