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You should not be setting the rower’s damper as high as possible, ever. This set-up will also adjust the angle of your hip when you come into the catch What about the rower's damper?

This is important for the drive phase, and pushing through the midfoot. Sit down on the rower, and position the straps across the balls of your feet - tight enough so that feet don’t move too much, yet still allow you to slide in and out during a workout.įoot plates should be adjusted so the widest part of the foot is even with the strap. If that’s something that matters to you, it’s best to stick with the Concept2 Rower - which comes in a variety of models. Keep in mind, CrossFit HQ has somewhat strict standards as to which brands of rowers are allowed to be used within CrossFit competitions. If you’re here because you’re thinking about purchasing a rower yourself, this article breaks down the variety of rowers that are on the market, and the pros and cons of each. Let’s start with addressing types of rowers. Whether you’re brand new to rowing for CrossFit, or have been doing it for awhile yet - this article is going to break down the movement, optimal form, damper setting, myths, and more.