Friday, July 17, 2020
CrossFit Surge – CROSSFIT
Metcon (AMRAP – Rounds and Reps)
A) 15 Minutes to build to 5 RM Bench Press
B) 10 Minutes to Build to 1 RM Strict Supinated Grip Pull Up
If you don’t have strict pull up build to 5 RM Single Arm Bent Over Row
Home Gym
4 Sets:
Floor Press x 6-8
Rest 30 Seconds
Bent Over Row x 8-10
Rest 30 Seconds
Russian Twist x 20 (10/10)
B) AMRAP in 8 Minutes
2 Wall Climbs or 4 Inch Worms
2-4-6-8-10 etc. Supine Row
3-6-9-12-15-18 etc Sit Ups
Barbell Strength
A) 2 Sets:
Push Up + Shoulder Tap x 5-10
Bent Over YTW x 5
Goblet Squat @3311 x 5
Plank Hold on Elbows x 45-60 Seconds
A) 5 Sets:
Hang Power Snatch + Power Snatch @ RPE 6-7
B) 4 Sets:
Barbell Z-Press x 8
Strict Wide Grip Pull Up x 6-8
C) 3 Sets
DB Bench or Floor Press x 12
Band Pull A Parts x 20-30
D) 3 Sets
Dips x 8-12
6 Way Shoulder Raise x 6
E) 2 Sets
Diamond Push Ups @ 1111 x Max
Pronated Grip Bent Over Row x 1 Minute Max
Wide Grip Push Ups @ 1111 x Max
Supinated Grip Bent Over Row x 1 Minute Max
Normal Width Push Ups @ 1111 x Max
Competition
Metcon (Time)
2 Sets:
LAX Ball Lat Arm Abb/Adduction x 6-8 each
Single Arm Upright Row x 12 each @3121
LAX Peanut Thoracic Smash x 30 Seconds
DB/KB Windmill x 6 each
Banded Wrist DB Shoulder Press @3131 x 8-10
Banded Face Pulls x 20
A) 3 Sets (Every 2 minutes)
Push Jerk + 3 Clean Grip Overhead Squat
B) 5 Sets (Every 2 Minutes)
Pause Power Snatch or Power Clean (Pause off the floor at the knee for 3 seconds each rep)
*Start @ 70% and build to heavy single
C) 4 Sets (Every 2 Minutes)
Back Squat
Set 1 = 4 @ 65-70%
Set 2 = 3 @ 75-80%
Set 3 = 2 @ 80-85%
Set 4 = 1 @ 85-90%
Than
1 Set
Back Squats x 2 @ 85-88%
D) 3 Rds For Time:
21 Calorie Row
18 Overhead Squat 115/75
15 Toe to Bar
12 Power Clean