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Tuesday, August 20, 2019

20
Aug

Tuesday, August 20, 2019

CrossFit Surge – CROSSFIT

Strength

Wendler week 9

Wt. x reps performed x .0333 + wt = estimated 1 rep max

3 Sets: (Every 2:30 Minutes)

Shoulder Press

Set 1 = 5 Reps @ 65%

Set 2 = 5 Reps @ 75%

Set 3 = Max Reps STRICT + PUSH PRESS @ 85%

*Percentages are based off of 90% + 10 lbs of your Established Max.

Metcon (3 Rounds for reps)

3 Sets

30 seconds on / 30 seconds off

Handstand hold against wall (overhead db hold)

Top Supine Ring Row hold at chest

Top Dip Support hold

Hollow hold

Arch Hold

Rest 2 minutes

1 set

Medball Push Up x max reps (both hands on ball, chest to ball)

Supine Ring Row to chest x max reps (as horizontal as possible)

Rest 2 minute

Wide grip Push Ups x max Reps

Wide Grip Strict pull ups x max reps (if unable to perform at least 5 reps add band or perform with inverted barbell Row)

Rest 2 minute

Narrow grip push ups (elbows along ribs) x reps

Supinated grip Strict pull ups x max reps

Competition

Strength

A) 3 Sets

Deficit Snatch Pull x 3 @ 105, 110, 115%

Ring YTW x 6 each

B) 3 Sets Alt Every 90 Seconds :

Shoulder Press x 5 (rpe 6-7)

Supine Ring Row iso hold at chest x 15-20 seconds

Immediately followed by….

3 Sets Alt Every 90 Seconds:

Push Press x 4 (rpe 7-8)

Supine Ring Row alternating supinated, neutral and pronated grip x 4-6 each

Immediately followed by…

4 Sets Every 2 minutes:

Pause Jerk + Jerk (build to today’s heavy complex)

Metcon (AMRAP – Reps)

5 Rds 30 seconds on / 30 seconds off (use a weight vest if you’re able to perform efficiently)

Handstand hold against wall

Box Handstand Push Ups

Arch Hollow Handstand Drill (https://vimeo.com/191318841/6f22fa9779#)

Strict deficit handstand push ups (if unable to perform do kipping)

Rest 2 minutes between sets (during rest perform 3-8 Strict pull ups + 5-10 pvc pass throughs)

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