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Friday, November 13, 2020

13
Nov

Friday, November 13, 2020

CrossFit Surge – CROSSFIT

Metcon (No Measure)

A) 3 Sets: (EMOM)

Minute 1 – Tall Plank Shoulder Taps @ 1111 x 30 Seconds

Minute 2 – Scapular Pull Ups x 8-10

Minute 3 – Iso Handstand Hold x 20-40 Seconds or Double DB Overhead Hold x 20-40 Seconds

Into:

3 Sets: (EMOM)

Minute 1 = Tempo Goblet Squat (3 Seconds negative) x 6-8

Minute 2 = Band Pull a Parts x 15-20

Minute 3 = Med Ball Overhead Vertical Toss x 6-8 (Light and explosive)

B) 5 Sets: (EMOM)

Mintue 1 = 250-300/150-250m Row

Minute 2 = 2-4 Strict Pull Ups + 3-6 Kipping Pull Ups

Minute 3 = 7 Shoulder to Overhead (Building)

Competition

Metcon (Time)

A) 3 Sets: (EMOM)

Minute 1 – Nose to Wall Handstand Shoulder Taps or Iso Hold x 20 shoulder taps or 30 Seconds Hold

(focus on stabilizing your midline and maintaining a good vertical position)

Minute 2 – 5 Seconds Ring Support Hold + 5 Seconds Bottom Dip Hold x 5

Minute 3 – Earthquake Bar Overhead Hold x 30-45 seconds

Into:

3 Sets: (Every 4 Minutes)

45-60 Seconds Goblet Squat Hold

20 Band Pull Aparts

5 DB Squat Jumps (light)

10 Second Bike Sprint

B) 4 Sets:

Front Squat x 3 @ 70-85%

Wt. Strict Pull Ups x 7-5-4-3

C) 4 Sets:

Tempo Deficit Deadlift x 4 @3111 @ 65-75%

D) For Time:

1000m Row

Then

5 Rds:

10 Bar Muscle Ups

7 Shoulder to Overhead 205/140-185/125-165/110-135/95-115/75

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