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Saturday, May 12, 2018

12
May

Saturday, May 12, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Competition

Glute Bridge DB Bench/Prone Bench Barbell Row

3 Sets:

Glute Bridge DB Bench @30×0 x 6-8

Prone Bench Barbell Row @21×1 x 6-8

Toe to Bar Endurance/Pull Up Endurance

A) 3 Sets: (9 total sets)

3 Sets:

Max Reps Toe to Bar x 10 seconds (focus on full ROM as fast as possible)

Max Rep Suit Case Sit Ups x 50 Seconds (https://www.youtube.com/watch?v=ZuYJPJuiqSw) *you may use hands on floor if need be

Rest 2 Minutes after perform 3 sets then repeat

Rest 5 Minutes

B) 3 Sets: (9 Total Sets)

3 Sets:

Max Pull Ups x 10 Seconds

Max Reps Kneeling Banded PVC Pull Downs x 50 Seconds (https://www.youtube.com/watch?v=Ds5iVubrJUg)

Rest 2 Minutes between every 3 sets

*Focus on smooth steady reps during the 50 seconds of suit case sit up and banded pull downs. Focus on engaging the proper muscle groups and motor patterns.

Essentials/Performance/Competition

Metcon (2 Rounds for reps)

With a Partner Complete:

A) AMRAP in 8 Minutes:

10 yard plate push

1 Rope Climbs

*Partners alternate full rounds

Rest 4 Minutes

B) AMRAP in 8 Minutes

6 Handstand Push ups/Feet Elevated Push Ups

12 Wall Ball

24 Double Unders

*Partners alternate movements

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