Friday, January 3, 2020
CrossFit Surge – CROSSFIT
Strength
A) 3 Sets
6 Reverse Lunges Each
12 Barbell Hip Thrusts
18 Heels Elevated Goblet or Air Squat
Rest 3 minutes
B) 2 Sets (If time permits perform after wod)
Wt Hip Extension x 8-12
Lateral Banded Steps x 15 each
Iso Sorensen Hold x 20-40 seconds
Rest 90 seconds
Metcon (Time)
For Time:
20 Burpee
40 Slam ball
20 Burpee
Competition
Metcon (2 Rounds for reps)
Weightlifting Option, Choose based on personal need:
Snatch Option
A) Big Barbell Warm Up (perform 3 reps of each movement)
Sumo Deadlift
Conventional Deadlift
Hang Muscle Clean
Tall Clean
Front Squat
Front Rack Sotts Press (place heels on plates if need to)
Shoulder Press
Push Press
Push Jerk
Split Jerk
Squat Jerk
Behind the neck snatch grip push press
Overhead Squat
Snatch Balance
Drop Snatch
Snatch from below knee
A) 7 Sets
3 Position Snatch (High Hang, Knee, Floor, work up to heavy complex for today)
Rest 2 minutes
B) AMRAP in 3 Minutes
2 Snatch + 2 Overhead Squats @ 85% of A
Rest 2 Minutes
C) AMRAP in 3 Minutes
3 Power Snatch + 3 Overhead Squat @ 80-85% of A
D) 3-4 Sets:
Front Squat x 4 @ 70-75%
E) 3 Sets
Speed Anderson Back Squat 21×1 x 3 @ 55-60%
RDL x 6 @ 65% of Back Squat
Clean Option
A) Big Barbell Warm Up (perform 3 reps of each movement)
Sumo Deadlift
Conventional Deadlift
Hang Muscle Clean
Tall Clean
Front Squat
Front Rack Sotts Press (place heels on plates if need to)
Shoulder Press
Push Press
Push Jerk
Split Jerk
Squat Jerk
Behind the neck snatch grip push press
Overhead Squat
Snatch Balance
Drop Snatch
Snatch from below knee
A) 7 Sets
3 Position Clean (High Hang, Knee, Floor, work up to heavy complex for today)
Rest 2 minutes
B) AMRAP in 3 Minutes
2 Clean + 2 Push Press @ 85% of A
Rest 2 Minutes
C) AMRAP in 3 Minutes
Power Clean & Jerk @ 80-85% of A
D) 3-4 Sets:
Front Squat x 4 @ 70-75%
E) 3 Sets
Speed Anderson Back Squat 21×1 x 3 @ 55-60%
RDL x 6 @ 65% of Back Squat