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Friday, September 21, 2018

21
Sep

Friday, September 21, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

Metcon (Weight)

3 Sets: (EMOM)

Minute 1 = 5 Sumo Deadlift

Minute 2 = 5-10 Over Bar Burpee

Minute 3 = 4 Sumo Deadlift

Minute 4 = 2-6 Wall Walks/Box walk/inch worm

Minute 5 = 3 Sumo Deadlift

Minute 6 = 40-60 Double Unders

Minute 7 = 2 Sumo Deadlift

Minute 8 = 6-15 Dips (Ring, Stationary, Paralatte)

*Use weight for deadlift that is RPE 5-6

Competition

Explosive

6-8 Sets:

Banded Trap Bar Speed Deadlift x 2 @35% 1RM Deadlift

Reactive Wt. Box Jump x 1 (https://www.youtube.com/watch?v=jIgEXOiF0Mk)

Standing Broad Jump x 1

Rest 3 Minutes

*Goal is to focus on using the quads a little more on the deadlifts compared to a traditional DL. Move the bar with as much force as possible, if you feel as if you’re standing slow lighten the load. Goal is to work on explosiveness not maximal strength.

Metcon (Weight)

3 Sets: (EMOM)

Minute 1 = 5 Sumo Deadlift + 3-5 Overhead Squat (from floor)

Minute 2 = 5-10 Over Bar Burpee

Minute 3 = 4 Sumo Deadlift + 3-5 Overhead Squat

Minute 4 = 10-20 yard Handstand Walk

Minute 5 = 3 Sumo Deadlift + 3-5 Overhead Squat

Minute 6 = 60-75 Double Unders

Minute 7 = 2 Sumo Deadlift + 3-5 Overhead Squat

Minute 8 = 3-8 Ring Muscle Up

*Use weight for deadlift and overhead squat that is RPE 5-6, use 2 different bars.

Snatch (Deload)

4×3 RPE 4-5

Clean & Jerk (Deload)

4×3 RPE 4-5

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