Tuesday, December 10, 2019
CrossFit Surge – CROSSFIT
Strength
A) 4 Sets (Every 2 minutes)
Block Deadlift x 4 (rpe 7-8)
Band Pull a Parts x 10
B) 4 Sets (Every 3 minutes)
1/2 kneeling Single Arm Landmine Press x 8 each
Supinated Grip Supine Ring Row x 6-10
Metcon (AMRAP – Rounds and Reps)
AMRAP in 11 minutes
6 Seated DB Z Press
20 Seconds Medball Transfer Crunch (https://youtu.be/lJxWfP2-MTE)
9 Sumo Deadlift High Pull
20 Seconds Medball Russian Twist
12 Russian KB Swing
Competition
Strength
Weightlifting Option, Choose based on personal need:
Snatch Option
A) Big Barbell Warm Up (perform 3 reps of each movement)
Sumo Deadlift
Conventional Deadlift
Hang Muscle Clean
Tall Clean
Front Squat
Front Rack Sotts Press (place heels on plates if need to)
Shoulder Press
Push Press
Push Jerk
Split Jerk
Squat Jerk
Behind the neck snatch grip push press
Overhead Squat
Snatch Balance
Drop Snatch
Snatch from below knee
A) 5 Sets
Power Snatch x 1 (work up to heavy single @75-85%)
B) 4 Sets (EMOM)
Minute 1= 1-5 Snatch @80% of A
Minute 2 = 10 seconds sprint on bike
Minute 3 = 10 Box Jump
Minute 4 = 10 Calorie Row
Clean Option
A) Big Barbell Warm Up (perform 3 reps of each movement)
Sumo Deadlift
Conventional Deadlift
Hang Muscle Clean
Tall Clean
Front Squat
Front Rack Sotts Press (place heels on plates if need to)
Shoulder Press
Push Press
Push Jerk
Split Jerk
Squat Jerk
Behind the neck snatch grip push press
Overhead Squat
Snatch Balance
Drop Snatch
Snatch from below knee
A) 5 Sets
Power Clean x 1 (work up to heavy single @75-85%)
B) 4 Sets (EMOM)
Minute 1= 1-5 Snatch @80% of A
Minute 2 = 10 seconds sprint on bike
Minute 3 = 10 Box Jump
Minute 4 = 10 Calorie Row
Metcon (AMRAP – Rounds and Reps)
20 Minutes For Quality
2 minutes Bike
15 Air Squats
10 Push Ups
10 Supine Ring Row
20 Lateral Step Up 24/20 (10/10)
*Mixed Modal work. Goal is to treat this more of a flow workout. Keep heart rate at 65-75%, you should be able to hold a conversation at this pace. Heart rate may jump on barbell work. DO NOT treat this as a full AMRAP and do it as threshold training. This pace will allow for increasing general endurance. Work on pacing so you can continuously move from one movement to the next without having to take breaks.
