Friday, April 10, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Minutes

3-6-9-12-15-18-21-24

Thrusters

Reverse Sit Ups (If you have access to pull up bar perform toe to bar)https://www.youtube.com/watch?v=-JTd-mYNQl4

3 Sets:

45 Seconds Wt. Wall Sit

10 Sumo Deadlifts

30 Seconds Wt. Wall Sit

Hip Thrusts x 1 Minute

Barbell Strength

A) 6 Sets:

Clean

Sets 1-3 = 1 Segmented Power Clean (pause at knee) + 1 Segmented Clean (pause at knee + 1 Clean @65-75%

Sets 4-6 = 3 Clean @75-85%

B) 5 Sets:

Back Squat x 4 (Build to Heavy 4)

C) 2 Sets:

Back Squat x 4 @ -10% of B

D) 3 Sets:

45 Seconds Wt. Wall Sit

10 Sumo Deadlifts

30 Seconds Wt. Wall Sit

Hip Thrusts x 1 Minute

E) 1 Set:

75 Reverse Knee to Elbow (https://www.youtube.com/watch?v=-JTd-mYNQl4)

*EMOM Perform 12 Plank Pass Throughs (6/6)

Strength

A) 6 Sets:

Clean

Sets 1-3 = 1 Segmented Power Clean (pause at knee) + 1 Segmented Clean (pause at knee + 1 Clean @65-75%

Sets 4-6 = 3 Clean @75-85%

B) 6 Sets:

Snatch x 1 (Build to heavy single)

C) 6 Sets: (EMOM)

Back Squat x 3 @70-80%

D) 3 Sets:

Wall Sit x 60 Seconds

Sumo Stance RDL x 10

Wall Sit x 45 Seconds

Barbell Hip Thrusts x 1 Minute