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Saturday, May 26, 2018

26
May

Saturday, May 26, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance/Competition

Metcon (5 Rounds for reps)

With a Partner Perform Every 7 Minutes x 5 Sets:

Round 1 = 40/30 Calorie Row + 100 Bench Press 135/95

Round 2 = 40/30 Calorie Row + 100 Medball Sit Up Tosses

Round 3 = 40/30 Calorie Row + 100 Deadlifts 135/95

Round 4 = 40/30 Calorie Row + 100 Burpee

Round 5 = 40/30 Calorie Row + AMRAP Power Clean 135/95

*For rounds 1-4 there is a 5 minute Cap. Goal is to treat those rounds like a sprint, the last round is total number of power cleans. Comp = 50/40 Calorie Row + 155/105 Weights

Competition

A: Push/Push/Pull

3 Sets:

DB Incline Press @30×1 x 6-8

Strict Dips (choose stationary or ring) x 20 Seconds max rep

Supine Ring Hold at chest x 30-45 Seconds

Toe to Bar Endurance/Pull Up Endurance

A) 2 Sets: (9 total sets)

4 Sets:

Max Reps Toe to Bar x 15 seconds (focus on full ROM as fast as possible)

Max Rep Suit Case Sit Ups x 45 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) 4 Sets: (9 Total Sets)

4 Sets:

Max Pull Ups x 15 Seconds

Max Reps Kneeling Banded PVC Pull Downs x 45 Seconds (https://www.youtube.com/watch?v=Ds5iVubrJUg)

Rest 2 Minutes between every 3 sets

*Focus on smooth steady reps during the 45 seconds of suit case sit up and banded pull downs. Focus on engaging the proper muscle groups and motor patterns.

Pull/Push

3 Sets:

Supinated DB Curl to Arnold Press x 12-15

Plate Gun Walks x 100 ft

Incline Bench DB Overhead Triceps Extension x 12-15

Crab Walk x 50 ft

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