Workout 2
Rowing calories between three sets of shoulder-to-overhead, getting heavier. Josh placed 5th in Men 50-54. Below: the workout next to the exact version you can do on your first day at O-SEA.
How Josh did at the 2025 Age-Group Semifinals.
Score as posted: 17:16 (270 reps). See it on the official leaderboard.
The workout, and your first-day version.
Same format and order, smaller doses. The official workout and movement standards are on CrossFit’s site.
For time
- Row75 calories
- Shoulder-to-overhead21 reps, 135 lb
- Row75 calories
- Shoulder-to-overhead15 reps, 185 lb
- Row75 calories
- Shoulder-to-overhead9 reps, 225 lb
Time cap: 20 minutes
For time
- Row15 calories
- Dumbbell push press12 reps, two 10 lb dumbbells
- Row15 calories
- Dumbbell push press9 reps, two 10 or 15 lb dumbbells
- Row15 calories
- Dumbbell push press6 reps, two 15 lb dumbbells
Time cap: 20 minutes
What changes for your first day, and why.
Each swap keeps the job the movement does in the workout. The cues are what an O-SEA coach will say while you do it.
Row, 75 caloriesRow, shorter
Why this swap. Same machine, a fraction of the work, so the rest of the workout is still in reach.
Coach cues
- Set the feet
- Start at the catch
- Legs first
Barbell shoulder-to-overheadDumbbell push press
Why this swap. Light dumbbells let each arm work on its own while you learn the dip and drive that powers every overhead movement.
Coach cues
- Same rack as the strict press
- Straight down dip
- Violent leg drive
Do this one with a coach.
Come in for a free consultation. A coach walks you through the first-day version, checks every load, and stays with you to the end.