MobTown CrossFit – CrossFit
Warm-up
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.
Metcon
COMP: 2k Row (Time)
Max Effort 2k Row
STRATEGY 1
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
STRATEGY 2
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
https://youtu.be/Tcx3VobVrNM
SOTS Press
https://youtu.be/cgtkHlQJlFE
Duck Walks (you have to use a barbell or PVC)
https://youtu.be/G1WW0P-qDJc