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