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Monday, March 23, 2020

23
Mar

Monday, March 23, 2020

CrossFit Surge – CROSSFIT

Metcon (Time)

Body Weight/KB/DB/Barbell WOD

A) 3 Sets:

Wt. Bulgarian Split Squat or Split Squat @ 3031 x 15 each

Bent Over YTW x 5 each w/5 second hold at top

Superman Hold x 20-30 Seconds

B) For Time:

50 Sit Ups

25 Front Squat/Goblet/Odd Object Squat

40 Sit Ups

20 Front Squat/Goblet/Odd Object Squat

30 Sit Ups

15 Front Squat/Goblet/Odd Object Squat

20 Sit Ups

10 Front Squat/Goblet/Odd Object Squat

10 Sit Ups

5 Front Squat/Goblet/Odd Object Squat

Competition

Strength

Given the circumstances, this is a great opportunity for us to focus on our base and put some quality work towards our tendon health. We’re going to incorporate some volume TEMPO work. Staying to the tempo is the most important part.

A) 3 Sets:

2 Clean Pulls + 2 Hang Clean Pulls @ 50-55% (Focus on bar speed and extension)

B) 3 Sets:

Power Clean & Jerk x 2 @ 70-80%

B) 3 Sets:

Front Squat @3031 x 15 @ RPE 7-8 (should have 2-3 reps in the tank

C) 4 Sets:

Deadlift

Sets 1-2 x 15 @ 45-50%

Sets 3-4 x 8 @ 50-60%

Metcon (AMRAP – Rounds and Reps)

AMRAP in 16 Minutes:

5 Toe to Bar/V-Up

10 Push Up

16 Reverse Lunge (8/8)

*Can you perform a round a minute

Barbell Strength

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