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Monday, April 13, 2020

13
Apr

Monday, April 13, 2020

CrossFit Surge – CROSSFIT

Metcon (Time)

A) 3 Sets:

Wt. Bulgarian Split Squat or Split Squat @ 3031 x 12 each

Bent Over YTW x 5 each w/5 second hold at top

Bird Dog x 5 each with 3 second hold at top

B) Support you local box WOD 2

https://www.youtube.com/watch?v=VsHmASSoYME

For Time:

100 Double Unders/50 Jumping Jacks

21 Burpee

75 Double Unders/35 Jumping Jacks

15 Burpee

50 Double Unders/20 Jumping Jacks

9 Burpee

Barbell Strength

Barbell Strength

A) Clean Warm Up

3 High hang clean Pulls + 3 High Hang Clean High Pulls + 3 High Hang Muscle Snatch + 3 Front Squat + 3 Tall Clean + 3 Front Rack Sotts Press + 3 Clean Grip Overhead Squats

A) 5 Sets:

2 Hang Clean High Pulls + 2 Power Clean @ RPE 6-7

B) 3 Sets:

Block (at Knee) Clean Pulls x 5 @95-100-105%

C) 3 Sets:

Front Squat @3031 x 12 @ RPE 7-8 (should have 2-3 reps in the tank

E) 3 Sets:

Single Leg RDL x 5 @ 25, 30, 35% of DL

DB Step Ups x 6 each

Star Side Plank Hold x 20-30 Seconds Each

Competition

Strength

Given the circumstances, this is a great opportunity for us to focus on our base and put some quality work towards our tendon health. We’re going to incorporate some volume TEMPO work. Staying to the tempo is the most important part.

A) 5 Sets:

2 Hang Clean High Pull + 2 Power Clean (RPE 6-7)

B) 3 Sets:

Front Squat @3031 x 12 @ RPE 7-8 (should have 2-3 reps in the tank)

C) 3 Sets:

Single Leg RDL x 5 @ 25-30-35% of DL

11/4 Strict Pull Ups x 4-8 (work from area in which you feel needs the most work. If you weaker in bottom perform bottom to top, if weaker with top portion perform 1/4 at the top)

Metcon (Time)

A) Support you local box WOD 2

https://www.youtube.com/watch?v=VsHmASSoYME

For Time:

100 Double Unders/50 Jumping Jacks

21 Burpee

75 Double Unders/35 Jumping Jacks

15 Burpee

50 Double Unders/20 Jumping Jacks

9 Burpee

Rest 5 Minutes

B) AMRAP in 5 Minutes:

5 Power Clean

10 Air Squat

Alternate Round of 20 Double Unders and 5 Burpee over bar

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