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
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.
E) 3 Sets:
Nordic Drops x 6-8
Plank Pull Through x 1 Minute