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Monday, July 20, 2020

20
Jul

Monday, July 20, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) Depending on your results from last weeks testing Perform the following:

If you tested even on both legs during the step up test perform the following:

3 Sets: (Every 2:30)

Back Squat

Set 1 = 5 @ 65%

Set 2 = 5 @ 75%

Set 3 = Max Reps @ 85%

*Perform 45-60 Second Plank Between Sets

If you tested uneven between your right and left legs during the step up test perform the following:

3 Sets:

Front Rack Step Up

Sets 1-2 x 12 (Both Legs)

Set 3 = Max Reps (Weaker Leg Only)

*Perform 45-60 Second Plank Between Sets

Home Gym:

3 Sets:

Goblet Squat @ 2111 x 8-10

Rest 30 Seconds

RDL @ 2111 x 8-10

Rest 3 Seconds

45-60 Seconds Plank

B) AMRAP in 10 Minutes

8 Sit Ups

12 Plate Overhead Lunges (6/6)

8 Sit Ups

12 Russian KB Swings

Barbell Strength

A) 3 Sets:

High Box Jump x 3

Followed By

4 Sets:

5 Seated Box Jumps (Just above parallel)

5 Standing Broad Jumps

15 Seconds Bike

B) 6 Sets: (Every 2 Minutes)

Front Squat

Set 1 = 3 @ 70%

Set 2 = 2 @ 75%

Set 3 = 1 @ 80%

Set 4 = 1 @ 85%

Set 5 = 1 @ 90%

Set 6 = Max Reps @ 80%

C) 4 Sets: (Every 2:30)

1 Cleans + 2 Front Squat + 1 Jerk

Sets 1-2 = 70-75%

Sets 3-4 = 80-85%

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 4 @ 85%

2 Sets:

Wt. Step Ups x 16 (8/8)

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:

High Box Jump x 3

Followed By

4 Sets:

5 Seated Box Jumps (Just above parallel)

5 Standing Broad Jumps

15 Seconds Bike

B) 6 Sets: (Every 2 Minutes)

Front Squat

Set 1 = 3 @ 70%

Set 2 = 2 @ 75%

Set 3 = 1 @ 80%

Set 4 = 1 @ 85%

Set 5 = 1 @ 90%

Set 6 = Max Reps @ 80%

C) 4 Sets: (Every 2:30)

1 Cleans + 2 Front Squat + 1 Jerk

Sets 1-2 = 70-75%

Sets 3-4 = 80-85%

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 4 @ 85%

E) For Time:

30 Double DB Ground to Overhead 50/35

100 ft. Handstand Walk

20 Double DB Overhead Walking Lunge

100 ft. Handstand Walk

10 Single DB Squat Snatch

100 ft. Handstand Walk

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