Swim WOD

CrossFit Surge – ENDURANCE

WU/MS: Metcon (No Measure)

W/U

300 at own pace as…

50 swim

50 pull

50 kick

Repeat once

200 as…

50 easy

25 fast

25 perfect

50 build

50 reverse build

M/S

3 x 100 last, first, middle 50 above aerobic

4 x 75 alternating slow/fast

4 x 50 alternating build/reverse build

6 x 25 ALL OUT non-free, 1:1 rest

C/D

100-300 EZ (pull, breaststroke, etc.)

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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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Saturday, September 23, 2017

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

Metcon (Time)

For Time:

In teams of three, complete 4 rounds each of:

300 Meter Row

(rest station)

20 Plate Overhead Alternating Lunges 45/30 Each

(rest station)

10 Strict Pull-Ups

(rest station)

Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin Plate Overhead Alternating Lunges and Partner C begins rowing. Teams will follow this sequence until all teammates have completed 4 full rounds.

Competition

A: Snatch (Deload)

5×3 @50%
Perform After WOD

B: Clean & Jerk

5×3 @50%
Perform After WOD

Metcon (Time)

For Time:

In teams of three, complete 5 rounds each of:

300 Meter Ski

(rest station)

20 Alternating Back Rack Lunges @50-60% of 1RM Back Squat

(rest station)

10 Bar Muscle Up

(rest station)

Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may beginAlternating Back Rack Lunges and Partner C begins rowing. Teams will follow this sequence until all teammates have completed 5 full rounds.
Perform Before WOD

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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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Friday, September 22, 2017

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Barbell RDL x 10

Bent Over Barbell Row x 10

High Hang Muscle Clean x 3

High Hang Power Clean x 3

Shoulder Press x 3

Push Press x 3

Push Jerk x 3

Front Squat x 3

Thruster x 3

Essentials/Performance Strength

Shoulder Press

3 Sets:

5 Reps @ 40%

5 Reps @ 50%

5 Reps @ 60%

Competition -Strength

A: Tempo Front Squat

4×3 @1300 @60%

B: Tempo Back Squat

3×5@5100 @60%

C: Tempo Clean Pulls

3×3 @50% @51X1 (Reset From Hip)

Essentials/Performance/Competition

Metcon (AMRAP – Rounds and Reps)

Joe’s B-Day WOD:

AMRAP 10 Minutes:

5 Thrusters 95/65

7 Push Ups

*EMOM Perform 4 Lateral Burpee Over Bar (Start with burpees)

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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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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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