Tuesday, January 7, 2020
CrossFit Surge – CROSSFIT
Strength
A) 4 Sets (Every 2 minutes)
Block Deadlift x 5-4-3-2 (rpe 7-8)
Band Pull a Parts x 12
B) 3 Sets (Every 3 minutes)
1/2 kneeling Single Arm Landmine Press x 8-6-5 each
Supine Ring Face Pull x 8-10
Supinated Grip Supine Ring Row x 6-10
Metcon (Time)
800m Run
60 Russian KB Swing
40 DB Renegade Row (20/20)
20 Burpee to 6″ Touch Overhead
Competition
Metcon (No Measure)
A) 2 Sets
Seated elbow on Knee ext rotation x 6-8 each
Single Arm Upright Row x 12 each
Supine ring Face Pull x 8-10
Single Arm Farmers Carry + Single Arm OH Carry x 20 yards each
Progressive Toe to Bar x 3 (arch/hollow 1/4, arch/hollow 1/2, arch/hollow 3/4, toe to bar = 1 rep)
Choose 2 Options Based on Personal Need:
A) Option 1
Ring Muscle Up
7 Rounds
1 – Strict Ring Pull up
1 – Strict MU
1- Ring dip
2- Kipping RMU
Complete this entire complex UB
Rest 1:00 min between rounds
B) Option 2
Handstand Push Ups
7 Rounds
4″ deficit
3 Strict Handstand Push Up
4 Kipping Handstand Push Up
Rest 1:00 between rounds.
C) Option 3
Bar Muscle Up
7 Rounds
2 Arch hollow pull to hips
1 BMU
2 Arch to Hollow pull to Hips
1 BMU
Complete this entire complex before UB
Rest 1:00 min between rounds
D) Option 4
Toe To Bar
7 Rounds
4 Knee To Elbow
4 Kipping T2B
4 Strict T2B
This is one large UB set, being able to control body going back into strict T2B
Rest 1:00 between Rounds
Strength
A) 4 Sets:
Incline Press x 6
Seated Plate Front Raise x 15
Seated Plate Chest Press @2111 x 15 (from a seated upright position bring plate to chest as if performing a push up, than press the plate straight out off the chest so arms are extended in front of body. Perform with a controlled tempo)
B) 2 Sets:
Supinated Grip Strict Chin Ups x 4-10
Supinated Grip Bent Over Barbell Row x 5-7
Rest 90 Seconds
Pronated Grip Strict Pull Ups x 4-10
Hand Over Hand Sled Pull x 30 ft (Focus on a good athletic position and use hand over hand technique with minimal hips and lower body assistance)
Metcon (4 Rounds for time)
4 Sets
15/12 Calorie Bike Sprint
12 Double DB Unbroken Power Clean 50/35
9 Lateral Burpee Over DB
Rest 2 Minutes