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