CrossFit - The Rowing Sprint Start (Journal Preview)

CrossFit Journal Preview (). A critical workout strategy, the rowing sprint start gets the flywheel spinning quickly so there is no fight to bring down the split time. “You need to know how to come out of the gates nice and strong to get yourself set up for the remainder of the piece,“ says CrossFit Rowing’s Shane Farmer, who is also a coach at CrossFit Invictus. The sprint start is a five-stroke sequence, he explains: The three-quarter-slide stroke.