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Tuesday, January 5, 2021

5
Jan

Tuesday, January 5, 2021

CrossFit Surge – CROSSFIT

Metcon (6 Rounds for reps)

A) 3 Sets: (Every 90 Seconds)

3 Position Power Snatch (Above the Knee, Just Below the Knee, Floor)

Into

3 Sets: (Every 90 Seconds)

3 Position Clean + Jerk (Above the Knee, Just Below the Knee, Floor then Jerk)

or

5 Sets: (Every 90 Seconds)

Deadlift x 3

KB Swing x 6

B) With a Running Clock Perform: (23 Total Minutes)

From 0:00-3:00

400m Run

In Remaining Time:

AMRAP Rope Climbs or Strict Pull Ups

Rest 1 Minute

From 4:00-7:00

400m Run

In Remaining Time:

AMRAP Clean and Jerk 135/95 or DB Clean and Jerk

Rest 1 Minute

From 8:00-11:00

400m Run

In Remaining Time:

AMRAP Power Snatches 135/95 or Alternating DB Snatch

Rest 1 Minute

From 12:00-15:00

400m Run

In Remaining Time:

AMRAP Rope Climbs or Strict Pull Ups

Rest 1 Minute

From 16:00-19:00

400m Run

In Remaining Time:

AMRAP Clean and Jerks 135/95 or DB Clean and Jerk

Rest 1 Minute

20:00-23:00

400m Run

In Remaining Time:

AMRAP Power Snatches 135/95 or DB Snatch

*Goal is for run to take no more then 2 minutes. Run at 75-80% so you can go right to work on AMRAP. Weight for Clean & Jerk, Snatch should be moderate weight. Singles are ok, but should be able to reset and perform another rep.

Competition

Metcon (6 Rounds for reps)

A) Mini Band/Banded Shoulder Series

10 Banded Lateral Steps (Each)

10 Supinated Grip Band Pull a Parts

10 Steps Banded Monster Walk Forward/Backwards (Each)

10 Supinated Grip Diagonal Band Pull a Parts

10 Banded Glute Bridges (Just below knee)

10 Supinated Grip Elbows by side external Rotation

10 Single Leg Banded Glute Bridges (Each)

10 Overhead Band Pull a Parts

10 Banded Bird Dogs

10 Banded Pass Through

10 Banded Squats

B) With a Running Clock Perform:

From 0:00-3:00

400m Run

In Remaining Time:

AMRAP Rope Climbs

Rest 1 Minute

From 4:00-7:00

400m Run

In Remaining Time:

AMRAP Clean and Jerk 155/105

Rest 1 Minute

From 8:00-11:00

400m Run

In Remaining Time:

AMRAP Power Snatches 155/105

Rest 1 Minute

From 12:00-15:00

400m Run

In Remaining Time:

AMRAP Rope Climbs

Rest 1 Minute

From 16:00-19:00

400m Run

In Remaining Time:

AMRAP Clean and Jerks 155/105

Rest 1 Minute

20:00-23:00

400m Run

In Remaining Time:

AMRAP Power Snatches 155/105

C) 10 Sets: (EMOM)

6-8 Strict Handstand Push Ups

D) 6 Sets: (EMOM)

Minute 1 = 12-15 GHD Sit Ups + Iso Hold top of GHD Sit Up In Remaining Time

Minute 2 = Light Row

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