Monday, January 15, 2018
CrossFit Surge – CROSSFIT
Warm-up
Warm-up (No Measure)
2 Sets:
Plank Lid Lateral Slides x 15-20 each
Double Leg Hip Bridge x 15 + Single Leg Hip Bridge x 10 each
High Hang Clean High Pulls x 3
High Hang Muscle Clean x 3
High Hang Power Clean x 3
Thruster x 3
Hiedins x 10 ea.
Essentials
A: Tempo Overhead Squat
4 Sets:
Tempo Overhead Squat @ 2111 x 3
Metcon (No Measure)
6 Sets Each:
Odd Minutes = 6 Thrusters + 6 Supine Row
Even Minutes = 6 Knee Raises + 10 Step Ups
Performance
A: 2 Hang Power Clean + 2 Front Squat
6×1 (Every 90 Seconds)
B: Metcon (No Measure)
6 Sets Each:
Odd Minutes = 6 Overhead Squat 95/65 + 6 Chest to Bar Pull Up
Even Minutes = 6 Toe to Bar + 10 Pistols (5/5)
Competition
A: Choose Position 3 Power Clean + 1 Jerk
4 Sets:
Perform 3 Cleans (your choice on position) then 1 Jerk @55,60,65,70%
B: Front Squat/Push Press
7 Sets:
Front Squat
4×2 (RPE 6-8)
3×1 (8-10)
3 Sets
Push Press x 5 (Build to Heavy)
*Superset the first 3 Sets
C: Clean Pull
3×3 @100,105,110%
D: Metcon (No Measure)
8-10 Sets Each:
Odd Minutes = 6 Overhead Squat 95/65 + 6 Chest to Bar Pull Up
Even Minutes = 6 Toe to Bar + 10 Pistols (5/5)
*Every 2 sets add an additional rep to each movement