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Friday, April 17, 2020

17
Apr

Friday, April 17, 2020

CrossFit Surge – CROSSFIT

Metcon (Time)

For Time:

200 Jump Rope Speed Steps

75 Wall Balls/Thrusters/Odd object

200 Jump Rope Speed Steps

75 Wall Ball/Thrusters/Odd Object

200 Jump Rope Speed Steps

*If using a barbell for the thrusters use 45/35 perform 50 reps

*Speed Step Demo: (https://www.youtube.com/watch?v=nXvcpxhi4pY)

If no rope sub:

https://youtu.be/n5kNfLkZbhg

B)3 Sets:

45 Seconds Wt. Wall Sit

3 x 10 Second Iso Wt. Hip Bridge + 10 Wt. Hip Thrusts (Perform this sequence 3 times)

30 Seconds Wt. Wall Sit

Barbell Strength

A) Snatch/Clean (EMOM)

5 Sets (EMOM)

3 Hang Power Snatch

into

5 Sets (EMOM)

2 Hang Power Snatch

into

5 Sets (EMOM)

3 Hang Power Clean

into

5 Sets (EMOM)

2 Hang Power Clean

*Build throughout. Start with load about 50-60% of max and build from there.

B) 5 Sets:

Back Squat x 3 (Build to Heavy 3)

C) 2 Sets:

Back Squat x 3 @ -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:

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

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

Competition

Strength

A) 5 Sets:

Clean Pull + 2 Hang Power Clean x @ 7-8 RPE

B) 4 Sets:

Snatch Pull + 3 Hang Snatch @ 7-8 RPE

C) 6 Sets: (EMOM)

Front Squat x 3 @70-80%

D) 3 Sets:

Wall Sit x 60 Seconds

Sumo Stance RDL x 8

Wall Sit x 45 Seconds

Barbell Hip Thrusts x 1 Minute

Metcon (Time)

For Time:

150 Double Unders

75 Wall Ball

150 Double Unders

75 Wall Balls

150 Double Unders

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