May 1, 2020
CrossFit Surge – CROSSFIT
Metcon (AMRAP – Rounds and Reps)
A) 2
Reverse Snow Angels x 5
Cat/Cow x 10 each
Scapular Push Up x 10
Shoulder Taps x 10
Clamshells x 5 each
Plank Hold Feet March x 10 each
B) Every 3:30 Minutes x 5 Sets
In 2 Minutes Perform
5 Devils Press or Barbell Burpee to Clean & Jerk (https://www.youtube.com/watch?v=9B8BZEqI4bg)
10 Front Squat
15 Sit Ups
In Remaining Time:
AMRAP Wall Sit
*Goal is for the 5,10,15 to NOT take longer than 75-90 Seconds. Scale accordingly
Barbell Strength
A) 3 Sets:
3 Position Power Snatch (Top to Bottom RPE 5-6)
B) 3 Position Power Clean (Top to Bottom RPE 5-6)
C) 4 Sets:
Back Squat x 4 @3211 (RPE 4-5)
D) 4 Sets:
AMRAP in 3 minutes
3 Hang Power Clean
6 Push Ups
9 Air Squats
Rest 1 Minute Between Set
Rd 1 = 135/95
Rd 2 = 145/100
Rd 3 = 155/105
Rd 4 = 165/ 110
Competition
Strength
A) A) 2 Sets:
Serratus Wall Slide
Prone YTW Iso Holds x 20 Seconds Each
Clamshell x 5 Each w/3 seconds hold
Plank March x 6-8 each (https://www.youtube.com/watch?v=Uw83y7v63W8)
Seated Box Jump x 4
B) 1 Set:
6 Clean High Pull
6 Hang Snatch Muscle Snatch
6 Back Rack Thrusters
6 Bent Over Rows
6 RDL
Rest 1:1
*Athletes 200+ lbs use 45% of BW. Athletes under 200 lbs use 50% of BW.
C) 3 Sets:
Toes Elevated RDL x 12-15 @2111
Side Plank Crunches x 20 each
Metcon (Time)
Every 3:30 x 5 Sets
In 2 Minute Window Perform:
5 Devils Press 50/35
10 DB or Barbell Front Squat
15 Sit Ups
In Remaining Time:
AMRAP Wall Sit