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Friday, July 24, 2020

24
Jul

Friday, July 24, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 3 Sets: (Every 2:30)

Bench Press

Set 1 = 5 @ 65%

Set 2 = 5 @ 75%

Set 3 = Max Reps @ 85%

*Perform Between Each Set:

If you performed the strict Pull Up Perform

3×8 Tempo Strict Pull Ups @ 3111 (The slow eccentric is the focus. If you can perform unbroken you may add weight. If you’re unable to perform unbroken, add a band for light assistance to insure you perform unbroken.)

If you performed the single arm bent over row test, perform 3×12 @ 2111 @ 70-75% on each arm. If you had an imbalance use the lower weight performed during the test.

AMRAP in 15 Minutes

2 Devil’s Press

5 Pull Ups + 5 Dips or If you’re able to perform 3 Bar Muscle Ups

10 Single Arm Thrusters (5/5)

4 Devil’s Press

5 Pull Ups + 5 Dips or If you’re able to perform 3 Bar Muscle Ups

10 Single Arm Thrusters (5/5)

6 Devil’s Press

5 Pull Ups + 5 Dips or If you’re able to perform 3 Bar Muscle Ups

10 Single Arm Thrusters (5/5)

8 Devil’s Press

5 Pull Ups + 5 Dips or If you’re able to perform 3 Bar Muscle Ups

10 Single Arm Thrusters (5/5)

etc….

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 (AMRAP – Rounds and Reps)

2 Sets:

LAX Ball Lat Arm Abduction/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)

Squat Jerk x 3

Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.

B) 5 Sets

High Blocks Power Snatch or Power Clean (Bar should be set at mid thigh in starting position)

*Build to today’s heavy

Into

4 Sets (Every 90 Seconds)

Snatch or Clean from the floor x 1 @ same load used for the heavy from the blocks. Focus on making contact in the same location achieved with the blocks. This may require you to be more patient.

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

3 Set

Back Squats x 2 @ 85-88%

D) AMRAP in 15 Minutes

2 Devil’s Press 50/35

3 Ring Muscle Ups

10 Wall Balls

4 Devil’s Press

3 Ring Muscle Ups

10 Wall Balls

6 Devil’s Press

3 Ring Muscle Ups

10 Wall Balls

8 Devil’s Press

3 Ring Muscle Ups

10 Wall Balls

etc….

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