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Monday, May 7, 2018

7
May

Monday, May 7, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Snatch Complex

Essentials

Low Hang Power Snatch + 3 Overhead Squat

Low Hang Power Snatch (Just below knee) + 3 Overhead Squat

4×1+3 (pause in bottom of overhead squat for 2 seconds)

Performance

Low Hang Power Snatch + Overhead Squat + 2 Snatch

4×1+1+2 Low HangPower Snatch (Just below knee) + Overhead Squat + 2 Snatch (pause in bottom of snatch receiving position for 2 seconds)

Competition

Endurance

Metcon (No Measure)

AM Endurance

Looooong and slow 🙂

30′ easy aerobic threshold run that includes 10 x 15sec fast surges (a.k.a. pickups) and 10 x 7sec max effort sprints (within the 30min). RPE should be 5-6 for run effort outside of sprints.

If you have a HR monitor, we’ll be targeting an aerobic threshold pace based on your heart rate. Just let me know if you have one, and we can use this run as an assessment to set HR zones; eventually using testing to establish a greater range of zones.

*Note – Comp Endurance WODs will now be included under the Endurance tab/section in WODify.

Strength

Tempo Back Squat

5 x 3-3-3-2-2 @ 32×1 (RPE 7-8)

Essentials

Metcon (4 Rounds for time)

4 Sets Each For Time:

60 yard Shuttle Run (6×10 yards)

10 Hang DB Squat Clean

Rest 3 Minutes Between Sets

*Goal is for weight to be a weight you can perform UB so you don’t miss the stimulus. Better to go light and fast than slow and drop!

Performance/Competition

Metcon (4 Rounds for time)

4 Sets Each For Time:

60 yard Shuttle Run (6×10 yards)

10 Tng Squat Cleans 135/95

Rest 3 Minutes Between Sets

*Goal is for weight to be a weight you can perform UB so you don’t miss the stimulus. Better to go light and fast than slow and drop!

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