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Monday, March 25, 2019

25
Mar

Monday, March 25, 2019

CrossFit Surge – CROSSFIT

Essentials/Performance

Strength

3 Sets:

Alternating From Bottom DB Floor Press x 6-10 each

Supine Alternating Archer Ring Row x 6-10 each

Side Lying External Rotation x 8-10

Metcon (No Measure)

3 Sets: Every 90 Seconds

0-1:30 = 200-300m Run

1:30-3 = 15-20 Goblet Squat

3-4:30 = 15-20/10-15 Calorie Row

4:30-6 = 15-20 Hang DB Clean & Jerk

Strength

This week will be a deload and recharge week. The last 5 weeks have put a lot of stress on the system. It’s important to use this time to rest and heal any injures, and recharge your batteries.

A) Javorek Complex #1

2 Sets:

6 Clean grip upright Row

6 Muscle snatch

6 Back Rack Thruster

6 Bent Over Row

6 RDL

Rest 1:1 work to rest ratio

Bigger athletes that weigh above 200 lbs do 45% of your BW and Smaller athletes below 200 lbs do 50% of your BW. Hit this Javorek complex with explosiveness and aggression.

B) 3 Sets:

Alternating From Bottom DB Floor Press x 6-10 each

Supine Alternating Archer Ring Row x 6-10 each

Side Lying External Rotation x 8-10

Competition

Metcon (No Measure)

3 Sets: Every 90 Seconds

0-1:30 = 200-300m Run

1:30-3 = 15-20 Goblet Squat

3-4:30 = 15-20/10-15 Calorie Row

4:30-6 = 15-20 Hang DB Clean & Jerk

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