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Monday, July 13, 2020

13
Jul

Monday, July 13, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

“Test Week”

A) 15 Minutes to Build to 5 RM Back Squat

Home gym

If you don’t have the equipment to perform 5 RM Back Squat Perform:

4 Sets

1 1/4 Front Squat x 6-8

Rest 60 Seconds

DB Split Squat @ 3111 x 6-8 each

Rest 60 Seconds

RDL x 3111 x 6-8

Rest 2 Minutes

Rest 5-7 Minutes

B) Take 40% of your 5 RM established in A and perform 1 Set for max rep front rack step ups. Rest 2-3 Minute between legs.

*Let this be a true max rep effort. The leg that you step up with must be the same leg working on the step down. Keep the reps legit, keep a 90/10 rule. 90% on step up leg, 10% on back leg. If you start to break form or perform 3/4 reps stop as the set is complete.

C) AMRAP in 5 Minute

5 DB Man Makers

25 Double Unders

*Man Maker = DB Push Up, Renegade Row RT, Renegade Row LT, Squat Clean to Overhead

Barbell Strength

A) 3 Sets:

Depth Drops x 6

Followed By

3 Sets: (Every 2:30)

5 DB Squat Jumps (Moderate weight)

5 Unweight Max Vertical Jump

12/10 Calorie Bike

B) 6 Sets: (Every 2 Minutes)

Front Squat

Set 1 = 3 @ 75%

Set 2 = 2 @ 80%

Set 3 = 1 @ 85%

Set 4 = 1 @ 90%

Set 5 = 1 @ 95%

Set 6 = 3 @ 90%

C) 4 Sets: (Every 2:30)

1 Cleans + 2 Front Squat + 1 Jerk

Sets 1-2 = 70-75%

Sets 3-4 = 80-85%

Then

2 Sets: (Every 2)

Clean & Jerk @ 88%

D) 3 Sets:

Back Squat

Set 1 – 5 @ 65-70%

Set 2 – 3 @ 75-80%

Set 3 – 1 @ 85-90%

Into:

3 Sets: (Every 2 Minutes)

Back Squat x 3 @ 85-88%

2 Sets:

Wt. Step Ups x 20 @ 1010 (10/10)

Rest 60 seconds, then switch leg

Rear Foot Elevated RDL x 8-10 each

Competition

Metcon (Time)

2 Sets:

Banded Lateral Steps x 15 each

Eccentric Calf Raise @3111 x 5 each

Single Arm Deadlift RT x 10

Single Arm Farmers Carry RT x 30 yards

Single Arm Deadlift LT x 10

Single Arm Farmers Carry LT x 30 yards

A) 3 Sets:

Depth Drops x 6

Followed By

3 Sets: (Every 2:30)

5 DB Squat Jumps (Moderate weight)

5 Unweight Max Vertical Jump

12/10 Calorie Bike

B) 6 Sets: (Every 2 Minutes)

Front Squat

Set 1 = 3 @ 75%

Set 2 = 2 @ 80%

Set 3 = 1 @ 85%

Set 4 = 1 @ 90%

Set 5 = 1 @ 95%

Set 6 = 3 @ 90%

C) 4 Sets: (Every 2:30)

1 Cleans + 2 Front Squat + 1 Jerk

Sets 1-2 = 70-75%

Sets 3-4 = 80-85%

Then

2 Sets: (Every 2)

Clean & Jerk @ 88%

D) 3 Sets:

Back Squat

Set 1 – 5 @ 65-70%

Set 2 – 3 @ 75-80%

Set 3 – 1 @ 85-90%

Into:

3 Sets: (Every 2 Minutes)

Back Squat x 3 @ 85-88%

E) For Time:

30 DB Thrusters 50/35

100 ft. Handstand Walk

20 DB Devils Press

100 ft. Handstand Walk

10 DB Man Makers

100 ft. Handstand Walk

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