Friday, June 7, 2019

CrossFit Surge – CROSSFIT

Essentials

Metcon (AMRAP – Rounds and Reps)

AMRAP in 25 Minutes

3 Deadlift

3 Power Clean

3 Front Squats

5 Single Arm arm DB Shoulder to Overhead each

200m Run

*Add 1 rep to deadlift, Power Clean and front squat every time you successfully complete a round.

Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP in 25 Minutes

3 Deadlift

3 Power Clean

3 Front Squats

5 Single Arm arm DB Shoulder to Overhead each

200m Run

*Men start loading at 75 lbs women at 55 lbs. After every completed round men add 10-20 lbs women add 5-10 lbs. If you fail at a weight complete the round with shoulder to overhead and run. Upon returning go back to previously completed loading.

Competition

Strength

Choose Based on Personal Need:

Snatch Option:

A) 3 Sets: (Every 90 Seconds)

Hang Muscle Snatch x 3

B) 3 Sets: (Every 90 Seconds)

Hang Power Snatch + Overhead Squat + 1 Hang Snatch

C) 3 Sets: (Every 2 Minutes)

Snatch Pull + Snatch (build to heavy tech, NO MISSES)

D) For Time:

10 Snatches @50-55%

8 Snatches @60-65

6 Snatches @70-75%

4 Snatches @80-85%

2 Snatches @90-93%

E) 3 Sets:

Deficit RDL x 6 @ 50-65% of 1RM DL

GH Raise x 5

E) 3 Sets:

Front Squat x 5 (Build to moderate 5)

Clean Option

A) 3 Sets: (Every 90 Seconds)

Hang Muscle Clean x 3

B) 3 Sets: (Every 90 Seconds)

Hang Power Clean + Front Squat + 1 Hang Clean

C) 3 Sets: (Every 2 Minutes)

Clean pull + clean (build to heavy tech, NO MISSES)

D) For Time:

10 Cleans @55-60%

8 Cleans @60-65%

6 Cleans @70-75%

4 Cleans @80-85%

2 Clean @90-93%

E) 3 Sets

Deficit RDL x 6 @ 50-65% of 1RM DL

GH Raise x 5

F) 3 Sets:

Front Squat x 5 (work up to moderately heavy 5)

Metcon (No Measure)

Optional conditioning

4 sets

In 2 minutes complete:

25 yard plate push 90/50

5-10-15-20-25 yard shuttle run (perform sprinting down, back pedal back)

In remaining time standing stationary bike (high resistance)

2 minutes rest