MobTown CrossFit – CrossFit


Warm-up (No Measure)

Rowing Speed Golf:

8 Holes (4 Each Partner)

Hole 1: 178 Meters

Hole 2: 212 Meters

Hole 3: 193 Meters

Hole 4: 182 Meters

Hole 5: 239 Meters

Hole 6: 207 Meters

Hole 7: 246 Meters

Hole 8: 222 Meters

*12 Minute Cap*

**Partner Not Rowing: **

Ankle Stretch

*This is rowling with a golfing twist to it. Partner 1 will take on the first hole, looking to land exactly on 178 meters. If they are 5 meters short or 5 meters long, they will complete 5 air squats before their partner can start. Partner 2 will then reset the monitor and try to land exactly on 212 meters. Teams are trying to be fast, but accurate. The team who is done first will be crowned the winner. Partner not rowing can complete an ankle stretch that will help with mobility for rowing.


COMP: 2k Row (Time)

Max Effort 2k Row

Simple strategy

Think of this as a 4×500 Meter Row

Take 20 hard pulls at the start of each 500 meter interval

Settle into a manageable pace for the remaining meters


More complex strategy

Start: 10-15 Hard Pulls

First 500: Desired Split Time +4 Seconds

500-1000: Desired Split Time +3 Seconds

1000-1500: Desired Split Time +2 Seconds

1500-1700: Desired Split Time +1 Seconds

Last 300: Sprint To Finish Below Desired Split Time

Extended Work

Barbell Yoga (2 Rounds for weight)

w/ Snatch Grip:

3 Snatch Deadlift

3 Jump Shrugs (keep your heels down until you hit the pocket)

3 High Pulls (Elbows high and outside)

3 Muscle Snatch (no rebending your knees)

3 Overhead Squats

3 Snatch Grip Push Press

3 Snatch Lands (deeper each time, see video below)

3 Snatch Drops (hold for 2 sec in BOTS)

3 SOTS Press

3 Duck Walks forward

3 Duck Walks back

RX+: 2 Rounds with Barbell (45/35)

RX: 1 Rd with PVC then 1 with Barbell (35/15)

Scaled: 2 Rounds with PVC

Snatch Drops & Snatch Lands

SOTS Press

Duck Walks (you have to use a barbell or PVC)