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Friday, November 22, 2019

22
Nov

Friday, November 22, 2019

CrossFit Surge – CROSSFIT

Warm-up (No Measure)

Turkish Get Up x 3 each

KB At Chest Good Morning x 8

Single KB Lateral Alternating Lateral Lunge x 10 (5/5)

Seated Foam Roll Adduction with Internal Rotation x 12

Strength

3 Sets

1 1/4 Back Squat @2111 x 5

Back Foot Elevated Single Leg RDL x 8 Each

1/2 Kneeling Up Downs x 5-8 each

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Minutes

15 Plate Hops

10 Plate Ground to Overhead 45/25

15 Plate Hops

10 Plate Overhead Lunges (5/5)

Competition

Strength

A) Big Barbell Warm Up (perform 3 reps of each movement)

Sumo Deadlift

Conventional Deadlift

Hang Muscle Clean

Tall Clean

Front Squat

Front Rack Sotts Press (place heels on plates if need to)

Shoulder Press

Push Press

Push Jerk

Split Jerk

Squat Jerk

Behind the neck snatch grip push press

Overhead Squat

Snatch Balance

Drop Snatch

Tall Snatch

Snatch from below knee

A) 2 Sets: (Every 90 Seconds)

3 Position Muscle Snatch

B) 2 Sets: (Every 90 Seconds)

3 Position Power Snatch

C) 4 Sets: (Every 90 Seconds)

3 Position Snatch x 1

D) 2 Sets: (Every 90 Seconds)

3 Position Muscle Clean

E) 2 Sets: (Every 90 Seconds)

3 Position Power Clean

F) 4 Sets: (Every 90 Seconds)

3 Position Clean x 1

G) 3 Sets

Back Squat

Set 1: 93% x 1, rest 2 minutes, then 83% x 4

Set 2: 93% x 1, rest 2 minutes, then 83% x 4 (add 5-10 Kilos to the 1 rep set if possible)

Set 3: 93% x 1, rest 2 minutes, then 83% x 4+ (add 5-10 Kilos to the 1 rep set possible)

E) 3 Sets (perform after wod)

Deficit RDL x 8 (rpe 8)

Front foot elevated Dual KB Front Rack Split Squat w/4 second pause at the top x 8 each

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