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Tuesday, January 29, 2019

29
Jan

Tuesday, January 29, 2019

CrossFit Surge – CROSSFIT

Accessory

2-3 sets

100ft Double KB/DB Farmers Carry

40 seconds max reps hand anchored single arm bent over row RT

Rest 15 seconds

40 seconds max reps hand anchored single arm db bent over row

Metcon (Time)

For Time:

500m Row/1 Mile Bike

50 Wall Balls

40 Medball Sit Ups

30 Overhead Walking Lunges 45/25

20 Burpee

100ft Sled/Plate Push

Competition

Strength

A) 7 Sets:

Front Squat x 3-3-2-2-2-1-1 (Work up to 95%)

Between Sets 1-4 Perform 5 Banded Vertical Jumps

B) 4 Sets:

Safety Bar Back Squat x 6

Low Incline Bench DB Press x 6-8

Prone Low Incline DB Row x 8-10

C) 3 Sets:

Single Arm Deficit Unilateral Farmers Deadlift x 6 each (RPE 7-8)

Half Kneeling Banded Press to 1/2 Russian Twist x 10-12 each

Metcon (Distance)

Bike Conditioning

2-4 Minutes Easy Warm Up

8 Sets:

1 Minute Bike

1 Minute Rest

Then

12 Sets:

:10 Seconds Sprint

:50 Seconds Easy Cycle/Recovery

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