CrossFit New England Benchmark WOD by Ben Bergeron
- 3 Rounds for Time
- 500 meter Row
- 400 meter Run
- Rest 3 minutes between rounds
Score is total time (including rest) it takes to complete all three rounds.
Strategy: Speed on both the row and the run are important, but since the row comes first, a good starting place for athletes is to row right around their 2k row pace per 500 meters. If they are comfortable running quickly under fatigue, aim to go a few seconds faster than that pace. Whenever we row in a workout, we have to take into account the difference a few seconds makes in the grand scheme of what other movements are included. For example, rowing at a 1:35 pace vs. a 1:40 pace per 500 only results in a 5 second difference, but is quite a bit more difficult in the effort it takes to complete. With the run to follow, we want to make sure we balance out these two movements. If going 5 seconds slower on the row means they can go 10 seconds faster on their run, they will have a better overall time. Both movements are meant to be fast each round, especially with the rest included, but finding this balance will results in the best possible scores for individuals.
CrossFit New England is famous for being the training ground for multiple CrossFit Games champions, under the expert eye of head coach and owner, Ben Bergeron.