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Friday, February 5, 2021

5
Feb

Friday, February 5, 2021

CrossFit Surge – CROSSFIT

Metcon (Time)

2 Sets:

Foam Roll Serratus Wall Slide x 5 (https://www.youtube.com/watch?v=8jOPBCorATw)

Tempo Push Up with Protraction x 5 @ 3012 (https://www.youtube.com/watch?v=gV00fVrrz4w)

Medball Squeeze Glute Bridge x 10-15

Medball Stir the Pots x 8-12 each

B) AMRAP in 6 Minutes

5 Front Squat (Goblet Squat) or Overhead Squat 155/105 (70/55)

7 Pull Up

Rest 4 Minutes

AMRAP in 6 Minutes

7 Front Squat (Goblet Squat) or Overhead Squat 95/65 (70/55)

5 Pull Up

C) 3 Sets:

DB Bench Press 8-8-Max Reps (use a weight for sets 1-2 that you could perform 10-12 reps with, then perform max reps with same weight for last set)

Supinated Grip Inverted Barbell Row x 6-8 (Get as horizontal as possible or add weight or band tension)

Competition

Metcon (Time)

2 Sets:

Foam Roll Serratus Wall Slide x 5 (https://www.youtube.com/watch?v=8jOPBCorATw)

Tempo Push Up with Protraction x 5 @ 3012 (https://www.youtube.com/watch?v=gV00fVrrz4w)

Medball Squeeze Glute Bridge x 10-15

Medball Stir the Pots x 8-12 each

A) 3 Sets: (Every 90 Seconds)

3 Muscle Clean + 1 Full Grip Front Squat + 3 Front Rack Sotts Press

B) 5 Sets: (Every 90 Seconds)

Hang Clean (Above the Knee) + Clean + Jerk

Sets 1-2 = 2+1+1 @ 70-75%

Set 3=5 = 1+1+1 @ 75-80%

C) 4 Sets: (Every 2 Minutes)

Push Press x 3 (Building each set)

Single Arm Bent Over Trap 3 Raise x 6 each (Perform fro sets 1-3)(https://www.youtube.com/watch?v=qkAWV81LGQk)

D) 3 Sets: (Every 90 Seconds)

Clean Deadlift x 3 @ 100%

E) AMRAP in 6 Minutes

5 Overhead Squat 155/105

7 Chest to Bar Pull Up

Rest 4 Minutes

AMRAP in 6 Minutes

7 Overhead Squat 115/75

5 Chest to Bar Pull Up

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