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