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