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Monday, March 19, 2018

19
Mar

Monday, March 19, 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

High Wall Balls x 10

Warm-up

Essentials/Performance/Competition

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

Wall Balls x 10

Essentials/Performance/Competition

Push/Pull/Carry

3 Sets:

Alternating Front Rack Step Ups x 12 (6/6)

Upright Row x 6

Single Arm Farmers Carry x 40 yards

Alternating Wt. Kossacks Squat x 12 (6/6)

Essentials

Metcon (2 Rounds for reps)

A) AMRAP in 6 Minutes:

6 Thrusters 75/55

9 Box Jump Overs/Step Ups

Rest 3 Minutes

B) AMRAP in 6 Minutes:

10 Wall Balls

10 Pull Ups

Performance

Metcon (2 Rounds for reps)

A) AMRAP in 6 Minutes:

6 Thrusters 95/65

9 Box Jump Overs 24/20

Rest 3 Minutes

B) AMRAP in 6 Minutes:

10 Wall Balls

10 Chest to Bar Pull Ups

Competition

Metcon (2 Rounds for reps)

A) AMRAP in 6 Minutes:

6 Thrusters 105/75

9 Box Jump Overs 24/20

Rest 3 Minutes

B) AMRAP in 6 Minutes:

15 Wall Balls

10 Chest to Bar Pull Ups

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