Monday, May 18, 2020
CrossFit Surge – CROSSFIT
Metcon (No Measure)
4-5 Sets: (EMOM)
Minute 1 = 5 Barbell Hang Clean & Jerk + 10 Front Rack Lunges (5/5) or 10 Single Arm Alternating DB Hang Clean & Jerks + 10 Single Arm DB Lunges (5/5)
Minute 2 = 200m Run or 18/12 Calorie Bike/Row
Minute 3 = Rest
3 Sets:
45-60 second Plank from Elbows
Rest 15 seconds
5-10 Strict Handstand Push-Ups or 10-15 Tempo Push-Ups @ 1111
Rest 15 seconds
30 seconds Single Leg Glute Bridge (Each)
Rest 30 seconds
Barbell Strength
A) 4 Sets:
5 Seated Box Jumps
5 Standing Broad Jumps
Rest 90 Seconds
B) 5 Sets: (EMOM)
Front Squat
Set 1 – 2 @ 60%
Set 2 – 2 @ 65%
Set 3 – 2 @ 70%
Set 4 – 1 @ 75%
Set 5 – 1 @ 80%
Rest 1 Minute
C) 5 Sets: (Every 2 minutes)
Front Squat
Set 6 – 1 @ 85%
Set 7 – 1 @ 85-90%
Set 8 – 1 @ 90+%
Set 9 – 1 @ 90+%
Set 10 – 1 @ 90+%
D) 6 Sets: (Every 2 Minutes)
Power Clean + Push Jerk
Sets 1-2 = RPE 6-7
Sets 3-4 = RPE 7-8
Sets 5-6 = RPE 8-9
Competition
Metcon (Time)
A) 4 Sets:
5 Seated Box Jumps
5 Standing Broad Jumps
Rest 90 Seconds
B) 5 Sets: (EMOM)
Front Squat
Set 1 – 2 @ 60%
Set 2 – 2 @ 65%
Set 3 – 2 @ 70%
Set 4 – 1 @ 75%
Set 5 – 1 @ 80%
Rest 1 Minute
C) 5 Sets: (Every 2 minutes)
Front Squat
Set 6 – 1 @ 85%
Set 7 – 1 @ 85-90%
Set 8 – 1 @ 90+%
Set 9 – 1 @ 90+%
Set 10 – 1 @ 90+%
D) 6 Sets: (Every 2 Minutes)
Power Clean + Push Jerk
Sets 1-2 = RPE 6-7
Sets 3-4 = RPE 7-8
Sets 5-6 = RPE 8-9
D) 4 Sets: (Every 6 Minutes)
400m Run
20 Chest to Bar Pull Ups
10 Strict Handstand Push Ups (Perform 4/2″ Deficit if you’re able to)