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Tuesday, August 18, 2020

18
Aug

Tuesday, August 18, 2020

CrossFit Surge – CROSSFIT

Metcon (No Measure)

2 Sets:

Elbow on Knee External Rotation x 8 each

Wall Sit Wall Slides x 8-10

Scapular Pull Up with 2 Second Pause x 5

Push Up + Shoulder Tap x 5 each

Reverse Snow Angels x 5 (Slow and Controlled)

A) 3 Sets:

Single Arm DB Press x 8 @ 2111 @ 75-80% of weaker arm performed during testing

Super Set With:

8-10 Full ROM Plate Raise + DB Iso Dynamic Lateral Raise x 6-8

3 Sets:

Single Arm DB Upright Row x 8 @2111 each (RPE 7-8)

Band Pull a Parts x 15-20

3 Sets: (EMOM)

Minute 1 = 6-8 Dips

Minute 2 = 10 Parallette Plank Support Dumbbell Row RT

Minute 3 = 10 Parallette Plank Support Dumbbell Row LT

Minute 4 = Double Unders

Barbell Strength

A) 4 Sets: (EMOM)

Tall Clean x 2

B) 5 Sets: (2 Minutes)

2 Clean Pull + Clean with a 2 Seconds Pause at knee + Jerk

Sets 1-2: @ 70-75%

Sets 3-5: @ 75-80%

C) 4 Sets: (Every 3 Minutes)

Back Squat

Sets 1-2 = 4 @ 80%

Sets 3-4 = 8 @ 70%

D) 3 Sets:

5-1 Double KB/DB RDL + 5-1 Double KB/DB Bent Over Row

Rest 2 Minutes

*Perform 5 RDL + 5 Bent Over Row, 4+4, 3+3…

Competition

Metcon (Time)

A) 4 Sets: (EMOM)

Tall Clean x 2

B) 5 Sets: (2 Minutes)

2 Clean Pull + Clean with a 2 Seconds Pause at knee + Jerk

Sets 1-2: @ 70-75%

Sets 3-5: @ 75-80%

C) 4 Sets: (Every 3 Minutes)

Back Squat

Sets 1-2 = 4 @ 80%

Sets 3-4 = 8 @ 70%

D) 3 Sets:

5-1 Double KB/DB RDL + 5-1 Double KB/DB Bent Over Row

Rest 2 Minutes

*Perform 5 RDL + 5 Bent Over Row, 4+4, 3+3…

E) 3 Sets:

20/15 Calorie Ski

15 Single Arm DB Shoulder to Overhead RT 50/35

15 Single Arm DB Shoulder to Overhead LT

100 ft. Handstand Walk

Rest 1 Minute

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