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Friday, May 29, 2020

29
May

Friday, May 29, 2020

CrossFit Surge – CROSSFIT

Metcon (No Measure)

Performance

A) 2 Sets:

30 second Plank Hold

30 seconds of Alternating Shoulder Taps

30 seconds of Bird Dogs per side

30 seconds of Suitcase Deadlifts each

5 Up Dog/Down Dog Push Ups

Rest 30 seconds

B) 4 Sets (Every 2 Minutes)

Back Squat @3211 x 5

or

Tempo Front/Goblet Squat @3211 x 5-8

Metcon (AMRAP – Reps)

3 Sets:

150 ft Shuttle Run (25 ft. x 6) or 30 Mountain Climbers

15 Front/Goblet Squats

150 ft Shuttle Run or 30 Mountain Climbers

15 Shoulder to Overhead

In Remaining Time:

AMRAP Burpee Broad Jump or Burpee Vertical Jump or Burpee

Rest 2 Minutes

Metcon (No Measure)

Comp

A) 2 Sets:

30 Second Side Plank LT

30 Second Scapular Circles from Push Up Position (https://www.youtube.com/watch?v=ujjK9lfRbjU )

30 Second Side Plank RT

30 Second Supinated Grip Hang from Pull-Up Bar

Rest 30 seconds

6 KB/DB Windmills Each ( https://www.youtube.com/watch?v=ITSmgn_BQgY )

8 Single Leg Hip Thrusts Each

10 Alternating Cossack Squats (5/5)

Rest as needed

Metcon (AMRAP – Rounds and Reps)

B) 6 Sets: (Every 2 Minutes)

Front Squat

Sets 1-2 = 3 Reps (RPE 7-8)

Sets 3-4 = 2 Reps (RPE 7-8)

Sets 5-6 = 1 Rep (RPE 8-9)

C) Snatch or Clean

In 15 Minutes Build to today’s Heavy Complex of:

Power Snatch + Overhead Squat

or

Hang Power Clean + Power Clean

D) AMRAP in 7 Minutes:

9 Push Press 115/75

12 Box Jump w/Step Downs

15 Deadlift 115/75

E) 2 Sets:

Reverse Hypers x 20 @ 50% of DL

Banded Hamstring Curls x 40

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