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Monday, October 26, 2020

25
Oct

Monday, October 26, 2020

CrossFit Surge – CROSSFIT

Metcon (Time)

A) 3 Sets:

2 Double DB Squat + Double DB Step Up x 5

Seated Banded Hamstring Curls x 15-20

B) For Time

3 Rds:

12 Handstand Push Ups or Seated DB Z-Press

50 Double Unders

8 Burpee Box Jump Overs

Into:

30/20 Strict Pull Ups

Competition

Metcon (Time)

A) 5 Sets: (Every 90 Seconds)

5 Weighted Squat Jump

5 Unweighted Box Jump (Step down)

*For Squat Jumps use 2 db’s, touch front or back heads of db’s to ground and explode vertically for max jump. Land soft.

B) 8 Sets: (EMOM)

1 Snatch Pull + Snatch + Hang Snatch (above the knee) @ 70-85%

C) 4 Sets:

Tempo Front Squat @32×1

Set 1 = 3 @ RPE 5-6

Set 2-3 = 2 @ RPE 6-7

Set 4 = 1 @ RPE 7-8

D) 3 Sets:

Push Press x 10 @ 90% of 10RM Push Press Weight

Landmine Row x 6-8

E) For Time:

3 Rds

15 Handstand Push Ups

75 Heavy Rope Double Unders

10 Burpee Box Jump Overs

After 3 Rds go right into:

10/7 Legless Rope Climb

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