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)