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Friday, June 1, 2018

1
Jun

Friday, June 1, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Plank Clam shells x 8-10 each

Seated Elbow on Knee External Rotation x 8-10 each

Reverse Lunge on Slider with reach x 5 each

Essentials/Performance

A: Front Rack Step Back Lunge

7 Sets: (Every 90 Seconds)

Front Rack Step Back Lunge x 5 each (Build to heavy 5)

B: Intraset Tempo Barbell Hip Thrusts

3 Sets:

Barbell Hip Thrust x 12 (Perform 4 reps with 5 seconds hold at top, 4 reps with 5 seconds eccentric, 4 reps as fast as possible)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 Minutes:

6 DB Burpee Deadlift

6 DB Alternating Step Ups (3/3)

12 V-Ups

Competition

A: Snatch Complex

5 Sets:

3 Snatch + 3 Snatch Balance @50-55%

B: Clean & Jerk

5×3 @50-55%

Tempo Front Squat/Deadlift

3 Sets:

Tempo Front Squat @5500 x 5 @50%

Deadlift x 8 @50%

Intraset Tempo Barbell Hip Thrust/Double KB Font Rack Walking Lunge/DB Death March

3 Sets:

Intraset Tempo Barbell Hip Thrust x 12 (Perform 4 reps with 5 seconds hold at top, 4 reps with 5 seconds eccentric, 4 reps as fast as possible)

Double KB Font Rack Walking Lunge x 10 Steps

DB Death March x 10 Steps

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