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