Friday, May 22, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Reps)

10 Year Anniversary WOD

3 Rds For Total Reps:

45 Seconds Wall Balls

Rest 15 Seconds

45 Seconds KB Swing

Rest 15 Seconds

45 Seconds Jumping Pull Ups or 6″ Jump to Vertical Target Above Reach

Rest 15 Seconds

45 Seconds Air Squat

Rest 15 Seconds

45 Seconds Push Ups

1 Minute Rest

This is a variation of the very first workout that was performed inside the walls of CrossFit Surge 10 years ago today. We are so unbelievably humbled, honored and grateful for every single person who has ever entered the doors of Surge and has become a part of our Family. Thank you from the bottoms of our hearts, we could have never imagined this 10 years ago. Thank you and we love you all.

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 8 each (Building)

RDL x 8

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 (AMRAP – Reps)

A) 2 Sets:

30 Seconds Side Plank RT

Serratus Wall Slides

30 Seconds Side Plank LT

Russian KB Swings x 10-15

30 Seconds Supinated Grip Hang from Bar

Banded Snow Angels x 8-10

Goblet Cossack Squat x 5-7 each

Deadbugs x 5 each

B) 6 Sets: (Every 2 Minutes)

Pause Front Squat x 1 (Pause in the bottom for 2 Seconds and drive up as fast as possible. Build to today’s heavy single)

C) Snatch or Clean

Build to today’s 2 Rep Snatch or Clean

(reset 2-3 seconds between reps)

Drop back down to 65%, and then…

Build to today’s 1 Rep Snatch or Clean

Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions as you build to your heaviest loads. Please understand that “today’s 1 Rep” 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) 10 Year Anniversary WOD