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Monday, November 18, 2019

18
Nov

Monday, November 18, 2019

CrossFit Surge – CROSSFIT

Warm-up (No Measure)

2 Sets:

Side Lying off Bench Lateral DB Raise x 8 each

Heels on Bench 90 degree Hip Bridge x 15

Side Plank Hip Lifts x 10 each

Metcon (AMRAP – Rounds and Reps)

AMRAP in 30 Minutes

10 Med Ball Squat + Wall Ball (Perform MB Goblet Squat than Perform Wall Ball = 1 Rep)

10 Med Ball Sit Up Tosses

20 1/2 Moon Overhead Med Ball Slam

200m Run w/Med Ball

Competition

Warm-up (No Measure)

2 Sets:

Side Lying off Bench Lateral DB Raise x 8 each

Heels on Bench 90 degree Hip Bridge x 15

Side Plank Hip Lifts x 10 each

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) 6 Sets (EMOM)

Clean & Jerk x 4 @ 50-65%

C) 3 Sets

Cambered Bar Back Squat @21×1 x 3 (rpe 7-8)

Dual KB Russian Swings x 10

D) 3 Sets (Perform After WOD)

Reverse Hypers x 35 seconds

Barbell Hip Thrusts x 10

Single DB Single Leg Calf Raise x 15-20 each (Hold DB in Same side as working leg)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 30 Minutes

10 Wall Ball 2fer’s (Wall Ball + Air Squat) 20/14

10 Med Ball Sit Up Tosses

20 1/2 Moon Overhead Med Ball Slam

200m Run w/Med Ball

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