CrossFit: Tuesday, October 16, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

Bench Press

3 Sets: ONLY PERFORM 1ST 3 SETS

Build to Heavy 8 reps Bench Press

*no failing

Standing KB/DB Russian Twists (Rotate Box to Box @ 30″) x 12-14 each

then

2 Sets:

Bench Press Drop Sets

1×8 @ 95%

1×8 @ 90%

Metcon (Time)

For Time:

3 Rds:

50 Double Unders

3 Wall Walks

12 Inverted Barbell Row (6 pronated/6 supinated grip)

Then

3 Rds:

25 Wall Balls

40 yard farmers carry

Competition

3 Position Power Clean

4×1 (RPE 4-6)

Metcon (AMRAP – Rounds and Reps)

Ring Muscle Up Progression

2 x 10 low amplitude swings false grip

https://vimeo.com/191243996/f6f9d26bb5

2×10 high amplitude swings false grip-Form focus

https://www.youtube.com/watch?v=-rzm5nGFNKI&feature=youtu.be

3×5 high amplitude ring swing pull to arm pits-hollow body

https://vimeo.com/190959948/3956f89e97

5×2 alternating hollow body swinging pull up/no press out muscle up

https://www.youtube.com/watch?v=_vKisxo5KyA&feature=youtu.be

Rest 10:00 min

THEN

AMRAP until you can’t complete within the allotted time

Every 2:30

Row

500/400m Row

+

Rings Muscle ups

x3 for men

x2 for women

Intent: The first half is intended for muscle up progressions. The second part is focused on performing complex movements at max capacity. You will have to push on the rower to have enough time for muscle ups. If planned right you should have at least 10-15s rest every round.