Monday, December 23, 2019

CrossFit Surge – CROSSFIT

Strength

3 Sets:

Overhead Squat @3211 x 4

Bird Dog w/3 Seconds Hold x 6 each (Focus on active hold, don’t hyper extend back)

1/2 Kneeling Banded Ax Chop x 10 each

Metcon (Time)

4 Sets

200m Run

6 DB Floor Press

6 DB Renegade Row each

9 Burpee

Rest 2 minutes

Competition

Strength

A) 4 Sets: (Every 2:30)

Tempo Front Squat @ 0300 x 5 (work up to rpe 4-6 for the day)

Between each set Perform:

Strict Ring Muscle Upx 1-4

B) 3 Sets: (Alternate Every 2 minutes)

Tempo Sumo Deadlift @ 3030 x 5-3-2 (RPE 4-6)

3 Position Bench Press x 4 each @50-55%

C) 3 sets

6 Single Arm Overhead Press + 6 Single Arm Overhead Squat each

Pendlay Row @3000 x 10

Barbell Hip Extension x 8

Metcon (Time)

5 Rds

12 Bar Facing Burpee

15/12 Calorie Row

Rest 3 minutes