Friday, August 10, 2018

CrossFit Surge – CROSSFIT

Essentials

Metcon (No Measure)

4-5 Sets: (EMOM)

Minute 1 = 5 Front Squat

Minute 2 = 5-10 Push Ups

Minute 3 = 4 Front Squat

Minute 4 = 30-50 Double Unders/50-75 Single Unders

Minute 5 = 3 Front Squat

Minute 6 = 20-30 Seconds Wall/Box Handstand Hold/30 yard Dual DB Overhead Carry (2-3×10 yards)

*Use same weight on front squat (RPE 5-6)

Performance

Metcon (No Measure)

4-5 Sets: (EMOM)

Minute 1 = 5 Front Squat

Minute 2 = 5-10 Handstand Push Ups

Minute 3 = 4 Front Squat

Minute 4 = 30-50 Double Unders

Minute 5 = 3 Front Squat

Minute 6 = 20-30 Seconds Wall Handstand Hold

*Use same weight for all sets of front squat (RPE 5-6)

Competition

Snatch

7 Sets:

Sets 1-6 = 2 Reps building to RPE 8-9)

Set 7 = 4 reps (1 rep every 30 seconds RPE 7-8)

Clean & Jerk

7 Sets:

Sets 1-6 = 2 Reps building to RPE 8-9)

Set 7 = 4 reps (1 rep every 30 seconds RPE 7-8)

Deadlift

4×3 (RPE 8-9)

Overhead Squat

3×5 @22×1

Front Squat

4×5 (RPE 7-8)