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Monday, March 12, 2018

12
Mar

Monday, March 12, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Plank to Push Up-Up/Downs or Plank Hold x 30-45 Seconds

Single Leg Iso Hip Bridge Hold x 20-30 Seconds Each + Double Leg Hip Bridge x 15-20

Scapular Push Up x 8-10

Push Up Shoulder Taps x 10

Hip Extensions x 10

Essentials

Metcon (Time)

For Time: (20 Minute Time Cap)

3-3-6-6-9-9 DB Hang Power Clean

2-4-6-8-10-12 DB Push Press

24-20-16-12-8-4 Deadlift

12 Box Jump/Step Ups

*Deadlift weight the same throughout RPE 5-6

Performance

Metcon (Time)

For Time: (20 Minute Time Cap)

3-3-6-6-9-9 DB Hang Power Clean

3-6-9-12-15-18 Handstand Push Up

30-25-20-15-10-5 Deadlift

12 Box Jump

*Deadlift weight = 135/95, 185/125, 225/145, 275/185, 315/225, 365/275

Competition

Metcon (Time)

For Time: (20 Minute Time Cap)

3-3-6-6-9-9 DB Hang Power Clean 50/35

3-6-9-12-15-18 Handstand Push Up

30-25-20-15-10-5 Deadlift

12 Box Jump

*Deadlift weight = 135/95, 185/125, 225/145, 275/185, 315/225, 365/275

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