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