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