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Rowmaggedon

17
Nov

Rowmaggedon

CrossFit Surge – ENDURANCE

Warm-up

W/U: Warm-up (No Measure)

Dynamic Warmup

Endurance

ROW: Metcon (Time)

1500m row at a moderate pace that includes 6 x 30″ surges at fast pace during interval

Rest 2 minutes

1000m row at a moderate pace that includes 6 x 20″ surges at faster pace during interval

Rest 1 minute

500m row at a moderate pace that includes 6 x 10″ surges at fastest (max effort) pace during interval.

Rest 3 minutes

10 sets of the following:

10″ max effort. After 10″ max effort sprint, stop rowing BUT hold on to the handle, watch your monitor continue to accumulate meters even though you are not rowing, then start your next set once the monitor stop accumulating meters. Repeat for a total of 10 sets.

NOTES

1. Surges can be performed at ANY point within the middle of each row interval. You pick the amount of rest between surges.

2. Moderate pace is slower than the fast surge pace. The fast pace is slower than the faster surge pace. The faster surge pace is slower than the fastest surge pace. Although your max effort intervals might not get faster, your intensity (ability to generate the pain face) must go higher and higher!!!

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