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Monday, March 4, 2019

4
Mar

Monday, March 4, 2019

CrossFit Surge – CROSSFIT

Strength

3 Sets:

DB Z Press x 8-12

Supine Ring Row x 8-12

Seated Elbow on Knee External Rotation x 8

Metcon (AMRAP – Rounds and Reps)

Essentials

Every minute on the minute x 8 sets:

4-7 Burpee Jumping Pull Ups

6-8 Sumo Deadlift High Pulls

Performance/Comp

Every minute on the minute x 8 Sets:

4 Burpee to 6″ touch overhead

6-8 Chest to Bar Pull Ups (If you don’t have unassisted pull ups, perform essential version)

6-8 Sumo Deadlift High Ups 95-115/55-75

Competition

Strength/Skill

Perform Before WOD

A) 2 Sets:

Muscle Snatch x 3

B) 3 Sets:

Power Snatch x 3 @65-70%

C) 3 Sets:

Snatch x 3 @ 75-83%

D) 4 Sets:

Push Press x 5-4-3-2

E) 3 Sets:

DB Z Press x 8-12

Supine Ring Row x 8-12

Seated Elbow on Knee External Rotation x 8

F) Can perform before or after WOD

Choose option 1 or 2

2-3 Sets:

Option 1 Ring Muscle Up

30 Ring Swings

30 Ring Swing Hollow Pull to Arm Pits

15 Jumping Muscle Ups

Or

Option 2 Bar Muscle Up

2-3 Sets

15 Jump to Hollow Arch Swings

15 Arch Hollow Lever Pulls

15 Jump to Hollow Glide Arch Pull to Shins

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