Monday, November 11, 2019

CrossFit Surge – CROSSFIT

Metcon (Weight)

6 Sets: EMOM

Minute 1 = 10 DB Lunges (5/5) + 5 DB Thrusters (For Load)

Minutes 2 = 10-15 Toe to Bar

Minutes 3 = Toes Elevated (Plate) DB RDL @2111 x 8-10

Minute 4 = 10-20 (5-10 each) 1/2 Moon Medball Slams (https://www.youtube.com/watch?v=eTHG30Lm4ok)

Competition

Strength

A) Big Barbell Warm Up (perform 3 reps of each movement)

Sumo Deadlift

Conventional Deadlift

Hang Muscle Clean

Tall Clean

Front Squat

Front Rack Sotts Press (place heels on plates if need to)

Shoulder Press

Push Press

Push Jerk

Split Jerk

Squat Jerk

Behind the neck snatch grip push press

Overhead Squat

Snatch Balance

Drop Snatch

Snatch from below knee

B) 4 Sets (every 90 seconds)

Hang Power Clean x 5 @ 50-60% (Pause 2 seconds in Hang Position and Catch Position on Each Rep)

C) 3 Sets:

Snatch Grip Shrugs (Pulls from High Hang) x 10 (Use Straps and Focus on Triple Extension)

Wt. Strict Pull Up x 5

D) 4 Sets

Cambered Bar Back Squat @31×1 x 3 (rpe 5-6)

Wt. Strict Pull Ups x 5

*Yes its 7 total sets of pull ups

Metcon (3 Rounds for time)

3 Rds Each For Time:

21-15-9

Jumping Alternating Lunges

DB Thrusters 40/25

Toe to Ring

Hip Extensions

Rest 2 Minutes Between Rds