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Friday, June 5, 2020

5
Jun

Friday, June 5, 2020

CrossFit Surge – CROSSFIT

Metcon (Time)

A) 2 Sets:

30 seconds of Push Up + Shoulder Taps

30 seconds of Bird Dogs per side

30 seconds of Tall Muscle Clean (https://www.youtube.com/watch?v=p47TjhKxMh0)

30 Seconds Front Squat @2111

Rest 30 seconds

B) 4 Sets (Every 2 Minutes)

Back Squat @2111 x 5

or

Tempo Front/Goblet Squat @2111 x 5-8

C) For Time:

21 Dips or Push Ups

15 Power Clean

15 Dips or Push Ups

12 Power Clean

9 Dips or Push Ups

9 Power Clean

Barbell Strength

A) 8 Sets: (Every 3 Minutes)

Pause Front Squat (Pause in bottom for 2 seconds and explode up as fast as possible)

Sets 1-2 = 3 Reps

Sets 3-4 = 2 Reps

Sets 5-8 = 1 Reps

*Build throughout

B) 3 Rds

Back Rack Lunges x 6 each (Building)

RDL x 6

C) 6 Sets:

3 Position Power Clean (Hang above the knee, hang below the knee, floor)

D) 3 Sets

Barbell Hip Thrusts x 12-15

Than

3 Sets

Nordic Drops x 6-8

Competition

Metcon (Time)

A) 6 Sets: (Every 2:30)

Clean & Jerk x 1.1 (Rest 3-5 Seconds Between Reps)

Set 1 = 60%

Set 2 = 65%

Set 3 = 70%

Set 4 = 75%

Set 5 = 80%

Set 6 = 85%

B) For Time:

21 Ring Dips

15 Clean & Jerk 135/95

15 Ring Dips

12 Clean & Jerk 165/110

9 Ring Dips

9 Power Clean 185/125

C) 4 Sets: (Rotate Every 90 Seconds

Station 1 = DB or Barbell Bench Press x 6 @ 21X1

Station 2 = Supinated Grip Bent Over Barbell Row x 8 @ 2111

D) 3 Sets:

60 second Wall Sit (Add weight if needed)

Rest 15 seconds

Goblet Squat x 15 @ 20X1

Rest 60 seconds

100 ft Front Racked KB Carry

Rest 60 seconds

10 Ab Wheel Roll Outs @ 3011

Rest 60 seconds

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