Monday, September 14, 2020
CrossFit Surge – CROSSFIT
Metcon (AMRAP – Reps)
A) 4 Sets:
Back Rack Lunges x 5 each
Rest 30 Seconds
Barbell Hip Thrust @ 2111 x 10
Rest 2 Minutes
*For the back rack lunges. Depending on area of need step forwards or backwards. If your quad strength is the lacking area (hips tend to rise first when you squat) step forward and push back. If you hips are the lacking area, step backwards.
B) EMOM
Minute 1 = 15/12 Calorie Row
Minute 2 = 20 Wall Balls
Minute 3 = Max Rep Pull Ups
Minute 4 = Rest
Barbell Strength
2 Sets:
L-Sit Lifts on Box x x 20 Seconds
Hand Plank Cross Knee To Elbow x 10 reps
Straight Body Crunch x 20 Seconds
Stallder Leg Lifts to Plate x 10 reps
Hand Plank Cross Knee To Elbow x 10 reps
Straight Body Crunch x 20 Seconds
A) 3 Sets:
Single Step High Box Jump x 3
*Step down, focus on catching above parallel in a soft athletic position.
B) 3 Sets (Every 2 Minute)
5 Seated Box Jumps
5 Standing Broad Jumps
15 Seconds Bike Sprint
Rest 60 Seconds
C) 5 Sets: (Every 2 Minutes)
Dead Stop Front Squat x 1 (Build to today’s Heavy Single)
D) 3 Sets: (EMOM)
Snatch Balance x 2
into:
6 Sets: (EMOM)
Halting Snatch Deadlift (Pause at hip w/shoulders over bar) + Mid Hang Snatch
Sets 1-2 = 65-70%
Sets 3-4 = 70-75%
Sets 5-6 = 75-80%
2 Sets:
Snatch Pull x 3 @ 95-100%
Competition
Metcon (2 Rounds for time)
2 Sets:
Stallder Leg Lifts x 20 Seconds
Alternating Knee Tuck Ups + V-Ups x 10 each
Side Plank Hip Circles x 10 each
Supermans x 20 Seconds
Seconds
A) 3 Sets:
Single Step High Box Jump x 3
*Step down, focus on catching above parallel in a soft athletic position.
B) 3 Sets (Every 2 Minute)
5 Seated Box Jumps
5 Standing Broad Jumps
15 Seconds Bike Sprint
Rest 60 Seconds
C) 5 Sets: (Every 2 Minutes)
Dead Stop Front Squat x 1 (Build to today’s Heavy Single)
D) 3 Sets: (EMOM)
Snatch Balance x 2
into:
6 Sets: (EMOM)
Halting Snatch Deadlift (Pause at hip w/shoulders over bar) + Mid Hang Snatch
Sets 1-2 = 65-70%
Sets 3-4 = 70-75%
Sets 5-6 = 75-80%
2 Sets:
Snatch Pull x 3 @ 95-100%
F) For Time:
21-15-9
Calorie Bike
Toe to Bar
DB Thrusters
At 15 Minute Mark Perform:
For Time:
21-15-9
Calorie Bike
Toe to Bar
Wall Ball