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Monday, November 16, 2020

16
Nov

Monday, November 16, 2020

CrossFit Surge – CROSSFIT

Metcon (No Measure)

A) 2 Sets:

TKE x 15

Squat to Forward Lunge + Backward Lunge x 5 each

Banded Good Morning x 15

Single Leg Glute Bridge w/3 second hold at top x 5 each

B) 5 Sets: (EMOM)

Minute 1 = Back Squat x 5 (Build to heavish 5 for today)

Minute 2 = Handstand Push Up

Minute 3 = DB Step Ups x 10 (5/5)

Minute 4 = Single Arm Alternating DB Upright Row x 12 (6/6)

C) AMRAP in 5 Minutes:

10 Alternating Single Leg V-Up (5/5)

5 Reverse V-Ups

10 Russian Twist

Metcon (Time)

A) 4 Sets:

5 Depth Drop to Vertical Jump

15 Second Bike Sprint

Rest 60 Seconds

B) Progressive Warm Up (start with empty bar and build from there)

3 sets:

Overhead Squat x 5

(try to use a progressively narrower grip for every set)

Into:

2 Sets:

Front squat x 5 @ 2210

Into:

2 Sets:

1 1/4 Front Squat x 5

Into:

20 Minutes Build to today’s 1RM Front Squat

Take 20 minutes to build to a 1-RM Front Squat

Potential Sets:

Set 1 – 3 @ 70%

Set 2 – 2 @ 75%

Set 3 – 1 @ 80%

Set 4 – 1 @ 85%

Set 5 – 1 @ 90%

Set 6 – 1 @ 95%

Set 7 – 1 @ 101%

Set 8 – 1 @ 101+%

C) For Time:

150 Double Unders

25 Handstand Push Ups

50/35 Calorie Row

25 Handstand Push Ups

150 Double Unders

D) AMRAP in 5 Minutes:

10 Alternating Single Leg V-Up (5/5)

5 Reverse V-Ups

10 Russian Twist

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