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Monday, March 30, 2020

30
Mar

Monday, March 30, 2020

CrossFit Surge – CROSSFIT

Bodyweight

Metcon (AMRAP – Reps)

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) 4 Sets: (20 Minutes Total)

40 Seconds Wt. Knee Tuck or Hollow Hold (https://www.youtube.com/watch?v=l6s1F0Xj0wk)

20 Seconds of Rest

40 Seconds Good Mornings

20 Seconds Rest

40 Seconds Side Plank (RT)

20 Seconds Rest

40 Seconds Side Plank (LT)

Rest 1:20 Between Rds

Barbell Strength

Metcon (AMRAP – Reps)

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) 4 Sets: (20 Minutes Total)

40 Seconds Wt. Knee Tuck or Hollow Hold (https://www.youtube.com/watch?v=l6s1F0Xj0wk)

20 Seconds of Rest

40 Seconds RDL or Good Mornings

20 Seconds Rest

40 Seconds Single Arm Overhead Press (RT)

20 Seconds Rest

40 Seconds Single Arm Shoulder to Overhead (LT)

Rest 1:20 Between Rds

If only Have a Barbell Perform:

4 Sets: (20 Minutes Total)

40 Seconds Wt. Knee Tuck or Hollow Hold (https://www.youtube.com/watch?v=l6s1F0Xj0wk)

20 Seconds of Rest

40 Seconds RDL or Good Mornings

20 Seconds Rest

40 Seconds Barbell Shoulder to Overhead

20 Seconds Rest

40 Seconds Side Plank Hold (20 Seconds Each Side)

Rest 1:20 Between Rds

Competition

Barbell Strength

A) 3 Sets:

2 Clean Pulls + 2 Hang Clean Pulls @ 60-70% (Focus on bar speed and extension)

B)8 Sets:

Deadlift x 3 (Build to heavish 3)

C) 1 Set:

Power Clean & Jerk x 20 @ 65%

D) 3 Sets:

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

E) 3 Sets:

Barbell RDL x 10 @2111

Walking Lunge x 30 Steps

Wt. Russian Twists x 20 Each

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) 8 Sets:

Deadlift x 3 (Build to a heavy set of 3)

B) 3 Sets:

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

Metcon (3 Rounds for reps)

3 Sets:

AMRAP in 7 Minutes:

500m Row or 400m Run Buy In

in Remaining Time:

Perform AMRAP

50 Double Unders

12 Pull Ups

6 Power Clean & Jerk @ 65% of CJ

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