Friday, May 15, 2020

CrossFit Surge – CROSSFIT

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Metcon (AMRAP – Rounds and Reps)

A) 2 Sets

10 Supermans

5=10 Push Up + Shoulder Tap

10 Supermans

10 Alternating Lunge

30-45 Seconds Plank Hold

B) AMRAP in 10 Minutes:

40 Double Unders

20 Single Arm DB Snatch or KB Swing

10 Single DB or KB Step Ups (5/5)

Barbell Strength

A) 6 Sets: (Every 3 Minutes)

Front Squat x 3

Sets 1-2 = RPE 5-6

Sets 3-4 = RPE 6-7

Set 5-6 = RPE 7-8

B) 3 Rds

Back Rack Lunges x 8 each (Building)

RDL x 8

C) 8 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 (AMRAP – Rounds and Reps)

A) 2 Sets:

Serratus Wall Slides

Russian KB Swings x 10-15

Banded Snow Angels x 8-10

Goblet Squat @ 3111 x 8-10

Deadbugs x 5 each

B) 6 Sets: (Every 2 Minutes)

Front Squat x 3

Sets 1-2 = 65-70%

Sets 3-4 = 75-80%

Sets 5-6 = 80-85%

C) Choose Snatch or Clean

Build to today’s heavy…

Hang Snatch or Clean (above the knee) x 1.1.1

(reset 2-3 seconds between reps)

Drop back down to 65%, and then…

Build to today’s heavy…

Hang Snatch or Clean (below the knee) x 1.1

(reset 2-3 seconds between reps)

Drop back down to 65%, and then…

Build to today’s heavy…

Snatch or Clean x 1

Start @ 65% and build by adding 5-10# each set. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. Please understand that “”today’s 1-RM”” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.

D) AMRAP in 10 Minutes

40 Double Unders

20 Alternating Single Arm DB Snatch (10/10)

10 Single DB Step Ups