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Monday, June 24, 2019

24
Jun

Monday, June 24, 2019

CrossFit Surge – CROSSFIT

Essentials

Strength

3 Sets

Back Squat + Goblet Squat

5 Back Squats @21×1 + 5 Goblet Squats

Performance

Strength

Strength Intent: We’re going to be starting a new strength cycle.  We’re going to go back through the Wendler 5/3/1 cycle.  The first weeks are based off of 90% of your maxes you achieved last week.  For example if your max was 100 lbs, take 90% of that and the weight you’re going to base your weight off of is 90 lbs.  If in doubt choose a lighter weight, this will get challenging quickly no matter what.  For the last set focus on sound movement.  It is a max rep set but don’t go to absolute failure and create bad movement habits

*to find your estimated 1 rep max based on 3 rep max use the following calculation:

Wt. x reps performed x .0333 + wt = estimated 1 rep max

3 Sets: (Every 2:30 Minutes)

Back Squat

Set 1 = 5 Reps @ 65%

Set 2 = 5 Reps @ 75%

Set 3 = Max Reps @ 85%

*Percentages are based off of 90% of your Established Max.

Metcon (Time)

6 sets

100 ft shuttle run (25 ft x 4 lengths)

1-2 Rope Climbs or hand over hand climb

12 Alternating Pistols (6/6) or 20 jumping split squat switch or Alternating Lunges (10/10)

Rest 90 seconds

Competition

Strength

A) 4 Sets (Every 90 seconds)

3 Hang Clean Pulls + 3 Power Clean @65-75%

B) 7 Sets: (every 2 minutes)

Back Squat x 3-1

Set 1 = 3 Reps @ 75%

Set 2 = 1 Reps @ 85%

Set 3 = 3 Reps @ 78%

Set 4 = 1 Reps @ 88%

Set 5 = 3 Reps @ 81%

Set 6 = 1 Reps @ 91%

Set 7 = Drop to 80% of set 6 and perform amrap

C) 3 sets

Barbell RDL x 5 @60-70% of Back squat

Mini band star side plank x 8-10 lifts each leg

Metcon (Time)

Based on personal needs choose one of the following to perform:

Power Option

8 sets

100 ft shuttle run (25 ft x 4 lengths)

2 Rope Climbs

12 Alternating Pistols (6/6)

Rest 2 minutes

Endurance Option

5 sets

150 ft shuttle run (25 ft x 6 lengths)

3 Rope Climbs

20 Alternating Pistols (10/10)

Rest 1 minutes

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