Friday, May 8, 2020
CrossFit Surge – CROSSFIT
Metcon (AMRAP – Rounds and Reps)
A) 2 Sets
30 Butt Kicks
20 Alternating Single Leg V Ups
30 second Static Squat Hold
20 Bird Dogs (10 each)
20 Kettlebell or Dumbbell Suitcase Deadlifts (10 each)
B) AMRAP in 15 Minutes
10 DB/Barbell Snatch
20 Step Ups
10 DB/Barbell Floor Press
40 Double Unders or 20 Jumping Jacks
Metcon (Time)
A) 2 Sets:
Supinated Grip Hang from Pull Up Bar x 30 Seconds
Rest 15 seconds
Hindu Push Ups x 10 (https://www.youtube.com/watch?v=nBLy1IGtSJ8)
Rest 15 seconds
KB/DB Cossack Squat x 8 each leg @ 2111
Rest 15 seconds
Russian KB Swings x 15-20
Rest as needed
B) 5 Sets: (Every 3 Minutes)
Enderton Front Squat Complex (3 Second pause in bottom + Double bound out of bottom + Front Squat)
(https://www.youtube.com/watch?v=ULgLFSimGRM&feature=youtu.be)
Sets 1-2 = RPE 6-7
Sets 3-4 = RPE 7-8
Set 5 = RPE 8-9
C) 20 Rds
3 Deadlift
2 Power Clean
1 Push Jerk
Rds 1-5 = EMOM
Rds 6-10 = Every 50 Seconds
Rds 11-15 = Every 40 Seconds
Rds 16-20 = For Time
D) 3 Sets
Barbell Hip Thrusts x 12-15
Than
3 Sets
Nordic Drops x 6-8
Optional Mix Modal Work
6-8 Sets:
60 Seconds Bike or Double Unders
Rest 30 Seconds
60 Seconds Row for Calories
Rest 30 Seconds
60 Seconds Burpee
Rest 2 Minutes
Barbell Strength
B) 5 Sets: (Every 3 Minutes)
Enderton Front Squat Complex (3 Second pause in bottom + Double bound out of bottom + Front Squat)
(https://www.youtube.com/watch?v=ULgLFSimGRM&feature=youtu.be)
Sets 1-2 = RPE 6-7
Sets 3-4 = RPE 7-8
Set 5 = RPE 8-9
C) 20 Rds
3 Deadlift
2 Power Clean
1 Push Jerk
Rds 1-5 = EMOM
Rds 6-10 = Every 50 Seconds
Rds 11-15 = Every 40 Seconds
Rds 16-20 = For Time
D) 3 Sets
Barbell Hip Thrusts x 12-15
Than
3 Sets
Nordic Drops x 6-8