Thursday, September 21, 2017


CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

3 Sets:

:15 Plank Hold

:15 Side Plank

:15 Side Plank

:15 Superman Hold

3 Sets:

:15 Jumping Jack

:15 Squats

:15 Mountain Climber

:15 Jump Squat

Essentials/Performance Metcon

Metcon (Time)

For Time:

1000m Row

21-15-9

KB Swing

Burpee

Competition

45 Minutes For Form, Not Fatigue

Rotate through the following

20 Handstand weight shifts on box (https://vimeo.com/181500900/4da9c98a4c)

30 second false grip tuck hang bar (https://vimeo.com/181500357/85a284c854)

20 candlestick roll ups

30 second hang from climbing rope

20 lunge to handstand 1/2 (https://vimeo.com/181500695/e904e76bac)

30 air squats

20 second floor level ring handstand (scale with 30 second parallette wall handstand or 40 second regular wall handstand)

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Swim WOD


CrossFit Surge – ENDURANCE

WU/MS: Metcon (No Measure)

Kick-Focus Swim

W/U

200 drills as….

50 6-1-6

50 6-3-6

50 kick on side

50 kick on opposite side

M/S

Repeat 3 x

1st set easy, 2nd set tempo, 3rd set easy

100 swim

100 pull

50 kick on back

50 swim with off-stroke kick

Finish with 200 kick on back no fins

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Jaw, Head, and Neck #1


CrossFit Surge – MOBILITY

Mobility

MOB: Metcon (No Measure)

Jaw – Pin and Spin

MOB: Metcon (No Measure)

Head (Temple) – Pin and Spin

MOB: Metcon (No Measure)

Anterior Neck

MOB: Metcon (No Measure)

Posterior Neck
Option 1 – No pressure

Option 2 – Increase downward pressure with wrists

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Press Archetype #2


CrossFit Surge – MOBILITY

Mobility

MOB: Metcon (No Measure)

“The Sink”
Avoid locking out your elbows

MOB: Metcon (No Measure)

Cervical-Thoracic Junction Roll
Bridge up, side to side, bring arms underneath…play around with addressing the pain/stiffness

MOB: Metcon (No Measure)

Lateral Lat Roll
Side to Side movement on the lateral (outside) side of the lat

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Tuesday, September 19, 2017

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Wall Slides x 10

Side Lying DB Lateral Raise x 10 ea.

1/2 Kneeling Partner Assisted Banded 1/2 Russian Twist x 8 ea.

Essentials/Performance Strength

Bench Press (Deload)

3 Sets:

Set 1 = 5@40%

Set 2 = 5@50%

Set 3 = 5@60%

Competition -Strength

A: Shoulder Press in Split Jerk Position

2×5

B: Behind the Neck Jerk (Deload)

4×3 @60%

C: 3 Position Power Snatch

4×1 (Top down @60%)

D: 3 Position Power Clean

4×1 (Top down, @60%)

Essentials/Performance Metcon

A: Metcon (Time)

10-8-6-4-2 For Time:

Strict Handstand Push Up/Seated DB Shoulder Press

Sit Ups x 2

*200m Run Between Rounds

Metcon (Time)

For Time:

50 Medball Toe to Rig

50 Hand Release Push Ups

50 Medball at chest Hip Extension
Medball Toe to Rig = lay flat on your back with arm extended overhead holding on to rig post. Hold a medball between your feet touch your heels to the ground and then bring feet overhead to touch the rig.

Competition Metcon

A: Metcon (2 Rounds for time)

2 Sets Each For Time:

5-4-3-2-1

Strict Parallete Handstand Push Ups

Strict Muscle Up

*200m Run Between Rounds

Rest 5 Minutes

B: Metcon (Time)

For Time:

100 Hand Release Push ups

75 GHD Sit Ups

*If you have never performed 75 GHD Sit up adjust reps accordingly.

C: Metcon (Time)

For Time:

In 2 minutes Row For Max Calories

Then

Men subtract the number of calories rowed from 75, women use 60.

Perform that number of Bar Muscle Ups

D: Metcon (No Measure)

Every 30 Seconds For 5 minutes Complete:

1 Rope Climb

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Press Archetype #2

CrossFit Surge – MOBILITY

Mobility

MOB: Metcon (No Measure)

“The Sink”
Avoid locking out your elbows

MOB: Metcon (No Measure)

Cervical-Thoracic Junction Roll
Bridge up, side to side, bring arms underneath…play around with addressing the pain/stiffness

MOB: Metcon (No Measure)

Lateral Lat Roll
Side to Side movement on the lateral (outside) side of the lat

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Press Archetype #1


CrossFit Surge – MOBILITY

Mobility

MOB: Metcon (No Measure)

Banded Chest “Stretch”
Band comes behind the back and pulls across the chest…forcing shoulders back

MOB: Metcon (No Measure)

Banded Hook

MOB: Metcon (No Measure)

Barbell Biceps Smash

MOB: Metcon (No Measure)

Test/Retest Bottom of Pushup Position

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Monday, September 18, 2017


CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Bulgarian Squat to Couch Stretch Rock Backs x 8 ea.

Banded Face Pull x 15-20

Single Arm KB Hold x 30 Seconds Ea.

Essentials/Performance Strength

Back Squat (Deload)

3 Sets:

Set 1 = 5 @40%

Set 2 = 5 @50%

Set 3 = 5 @60%

Competition -Strength

A): Front Squat (Deload)

5×3 (Up to 4-5 RPE)

B: Deficit RDL

3×5 (Up to 5-6 RPE)

Essentials/Performance Metcon

Metcon (2 Rounds for reps)

2 Sets:

AMRAP in 7 Minutes:

14 Chest to Bar Pull Up

7 Power Clean @ 75-80% of 1RM

14 Wall Balls

Rest 7 Minutes

Competition Metcon

Metcon (2 Rounds for reps)

2 Sets:

AMRAP in 7 Minutes:

21 Chest to Bar Pull Ups

7 Power Clean 245/165

14 Wall Ball

Rest 14 Minutes Between Sets
Perform Set 1 @90% RPE then 100% on the 2nd set. Goal is to see how consistent you can be. Clean should be able to perform a rep every 6-8 seconds, if not scale back.

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Swim WOD


CrossFit Surge – ENDURANCE

Endurance

WU: Warm-up (No Measure)

6 x 50 as free, non-free, drill, kick, drill, free

MS: Metcon (No Measure)

Hypoxic Training

Comfortability and Turnover Set

**These sets may be done with buoy**

50 breathe every 3

50 breathe every 4

50 breathe every 5

50 breathe every 6

50 breathe every 8

50 breathe every 10

50 breathe every 8

50 breathe every 6

50 breathe every 5

50 breathe every 4

Repeat once more for double distance

CD: Metcon (No Measure)

250 as 50 swim (normal breathing), 50 kick on side (25 each side), 50 kick on back, repeat until finished.

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On Your Own


CrossFit Surge – MOBILITY

Mobility

MOB: Warm-up (No Measure)

Find those hotspots and get 10 minutes of mobility in from practices we learned this week!

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