Tuesday, August 27, 2019

CrossFit Surge – CROSSFIT

Strength

Wendler week 10

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

3 Sets: (Every 2:30 Minutes)

Shoulder Press

Set 1 = 3 Reps @ 70%

Set 2 = 3 Reps @ 80%

Set 3 = Max Reps Shoulder Press + max rep Push Press @ 90%

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

Between each set perform prone on Bench YTW x 6-8 each

Metcon (3 Rounds for time)

A) 3 Sets (Every 5 Minutes)

400m Run

21/15 Push Ups

12 Toe to Bar

B) 8 sets 20 seconds on / 10 seconds rest

Tabata Supine Row (during 10 seconds rest perform iso ring hold at chest)

Competition

Strength

A) 3 Sets

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

Ring YTW x 6 each

B) 3 Sets Alt Every 90 Seconds :

Shoulder Press x 4 (rpe 6-7)

Strict 1/4 Pull Ups x 8 (choose to work from top to bottom or bottom to top depending on personal need)

Immediately followed by….

3 Sets Alt Every 90 Seconds:

Push Press x 4 (rpe 7-8)

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

Immediately followed by…

4 Sets Every 2 minutes:

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

Metcon (AMRAP – Reps)

A) 3 Sets

400m Run

50% Unbroken ring muscle up

12 Toe to Ring

Rest 2 Minutes

B) 3 Sets

60 Seconds Handstand Hold

20 Handstand Push Ups (kipping)

20 ft handstand walk (12 handstand shoulder taps)

20 Ring Push Ups

Rest 1 minute

Then 3 sets

Max rep strict handstand push ups

Rest 2 minutes