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Monday, September 10, 2018

10
Sep

Monday, September 10, 2018

CrossFit Surge – CROSSFIT

Essentials

Warm-up

Warm-up (No Measure)

Plank Lateral Leg Slides x 15-20

Banded Face Pulls x 10-15

Scapular Pull Ups x 3-5

Arch/Hollow Swings on Bar x 8-10

Cossack Squat x 10

Metcon (3 Rounds for reps)

A) AMRAP in 4 Minutes:

4 DB Devil’s Press (https://www.youtube.com/watch?v=zOYXFFXAx24)

6 Toe to Ring/Sit Ups

Rest 4 Minutes

B) AMRAP in 4 Minutes:

6 Double DB Single Arm Thruster

8 Push Ups

*For the thrusters use 2 DB’s in the front rack perform 6 single arm thrusters with your RT arm then 6 single arm thrusters on your LT.

Rest 4 Minutes

C) AMRAP in 4 Minutes:

20 DB Push Press

20 Pull Ups

Performance

Metcon (3 Rounds for reps)

A) AMRAP in 4 Minutes:

4 DB Devil’s Press 40/25 (https://www.youtube.com/watch?v=zOYXFFXAx24)

6 Toe to Bar

Rest 4 Minutes

B) AMRAP in 4 Minutes:

6 Double DB Single Arm Thruster 40/25

6 Handstand Push Ups

*For the thrusters use 2 DB’s in the front rack perform 6 single arm thrusters with your RT arm then 6 single arm thrusters on your LT.

Rest 4 Minutes

C) AMRAP in 4 Minutes:

25 DB Push Press 40/25

25 Chest to Bar Pull Ups

Competition

Metcon (3 Rounds for reps)

A) AMRAP in 4 Minutes:

6 Double KB Snatch 55/35

6 Toe to Bar

Rest 4 Minutes

B) AMRAP in 4 Minutes:

6 Double KB Single Arm Thruster 55/35

6 Deficit Handstand Push Ups 4/2″

*For the thrusters use 2kb’s in the front rack perform 6 single arm thrusters with your RT arm then 6 single arm thrusters on your LT.

Rest 4 Minutes

C) AMRAP in 4 Minutes:

30 Double KB Push Press 55/35

30 Chest to Bar Pull Ups

3 Position Power Clean + Push Jerk

4×1 (RPE 6-7, Perform 3 Position Clean + 1 Push Jerk)

Front Squat

Set 1 = 6 Reps (RPE 4-5)

Set 2 = 1 Rep Banded Front Squat (RPE 5-6)

Set 3 = 6 Reps (RPE 5-6)

Set 4 = 1 Rep Banded Front Squat (RPE 6-7)

Set 5 = 6 Reps (RPE 6-7)

Set 6 = 1 Rep Banded Front Squat (RPE 7-8)

Set 7 = 6 Reps (RPE 7-8)

RDL/Wt. Strict Pull Ups

3 Sets:

RDL x 6 (RPE 7-8)

Weighted Strict Pull Ups x 8

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