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