23
Dec
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