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.
Bench Press/Bent Over Row/Russian Twist
3 Sets: ONLY PERFORM 1ST 3 SETS
Build to Heavy 8 reps Bench Press
*no failing
Barbell Bent over row x 6 (1 second pause at chest)
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%