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Tuesday, April 21, 2020

21
Apr

Tuesday, April 21, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Reps)

A) 3 Sets:

Floor Press x 5 @ 3111

Rest 15 Seconds

Max Push Ups @21×1

Rest 90 Seconds

B) 3 Sets

30 Seconds Max Upright Row

Rest 15 Seconds

30 Seconds Max Bent Over Row

Rest 90 Seconds

C) EMOM x 3-4 Sets:

Minute 1 = 30-45 Seconds Push Up + Alternating Toe Touch

Minute 2 = 30 Seconds 10 ft Side Shuffle

Minute 3 = 45 Seconds Flutter Kicks

Strength

A) 2 Sets:

Wall Slides @3131 x 5

Bent Over YTW x 10 each

Scapular Push Ups x 10

10 Alternating Hollow Single Leg V-Ups

B) 3 Sets:

Clean Pull x 5 @ 90-100%

C) 3 Sets:

1/2 Kneeling Landmine Press @3031 x 10 each

Supinated Grip Bent Over Barbell Row x 5 + Drop weight -10% and perform max Reps (Perform 5 reps, drop weight 10% than complete max reps)

D) 3 Sets:

Push Press x 4

Russian Twist x 10 each

Metcon (3 Rounds for reps)

A) Every :30 seconds complete the following

5 tuck jumps

5 Push up

If you make it to 15:00 min then stop

Continue this until you can no longer complete within the :30s

B) Every :30 seconds complete the following

3 Burpees

5 Toe to Bar or V-Up is no bar

If you make it to 15:00 min then stop

C) 8 Sets Alternating Tabata (20 Seconds on/10 Seconds rest)

:20 of Bike/Row/Double Unders Sprint

:10 rest/ transition

:20 of Handstand Walk or Shoulder Taps Perpendicular to Wall

:10 rest/ transition

Barbell Strength

A) 2 Sets:

Wall Slides @3131 x 5

Elbow on Knee External Rotation x 10

Scapular Push Ups x 10

10 Straight legged Sit Up

A) 3 Sets:

Clean Pulls x 5 @ 80-90%

B) 3 Sets:

Behind the Neck Press From Split Position x 10

C) 3 Sets

Shoulder Press From Split Position x 10

D) 3 Sets

Behind the Neck Push Jerk or Split x 5

E) 3 Sets

Tall Jerk x 5

F) 4 Sets

Max Unbroken Push Ups

Rest 30 Seconds

Max Single Arm Row Each

Rest 1 minute

G) 3 Sets Each

McGill curl up x max reps

Rest 30 Seconds

Russian Twist x max reps

Rest 30 seconds

Single leg flute bridge x max reps each

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