Friday, 2019
CrossFit Surge – CROSSFIT
Strength
3 Sets
1 1/4 Back Squat @2111 x 3
Back Foot Elevated Single Leg RDL x 6-8 Each
1/2 Kneeling Up Downs x 5-6
Essentials
Metcon (Time)
For Time
21 Hand Release Push Ups
15 DB Front Squat
12 Pull Ups
15 Hand Release Push Up
12 DB Front Squat
9 Pull Ups
9 Hand Release Push Ups
9 DB Front Squat
6 Pull Ups
Performance
Metcon (Time)
For Time
21 Handstand Push Ups
15 DB Front Squat 50/35
9 Bar Muscle Up
15 Handstand Push Up
12 DB Front Squat
6 Bar Muscle Up
9 Handstand Push Ups
9 DB Front Squat
3 Bar Muscle Up
Competition
Strength
A) Big Barbell Warm Up (perform 3 reps of each movement)
Sumo Deadlift
Conventional Deadlift
Hang Muscle Clean
Tall Clean
Front Squat
Front Rack Sotts Press (place heels on plates if need to)
Shoulder Press
Push Press
Push Jerk
Split Jerk
Squat Jerk
Behind the neck snatch grip push press
Overhead Squat
Snatch Balance
Drop Snatch
Tall Snatch
Snatch from below knee
A) 2 Sets: (Every 90 Seconds)
3 Position Muscle Clean
B) 3 Sets: (Every 90 Seconds)
3 Position Power Clean @ 65-75%
C) 3 Sets: (Every 90 Seconds)
2 Position (Above knee, just below knee) Clean PULL @ 80-90% (Pause in each position for 2 count before executing)
D) 4 Sets
Deficit Deadlift x 2 @75-77%
Metcon (Time)
For Time
50’ Handstand Walk (2×25’)
21 Bar Muscle Up
21 Back Squat 200/140
50’ Handstand Walk
15 Bar Muscle Up
15 Back Squat
50’ Handstand Walk
9 Bar Muscle Up
9 Back Squat
*Barbell comes from floor