Tuesday, July 10, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

Z Press/Row

3 Sets

Seated DB Z-Press x 7-6-5

Barbell Pendlay Row x 7-6-5

Pull/Push

3 Sets:

Barbell Good Mornings x 8

Parallette Push Ups @2121 x 6-10

Midline

3-4 Sets:

20-30 seconds Parallette Knee Tuck Hold/Plank Hold

20-30 seconds Superman Hold

20-30 Seconds Hollow/Knee Tuck hold

20-30 seconds Supine Ring Row

20-30 Seconds V-Ups

Rest 90 Seconds between rounds

Competition

Behind the Neck Jerk

5 Sets:

Behind the Neck Jerk x 2 (RPE 8-9)

3 Position Power Snatch

4 Sets:

3 Position Power Snatch (6-7)

Posterior

3 Sets:

Barbell Good Mornings x 8

GH Raise x 5

Ring Muscle Ups (AMRAP – Reps)

1 Set:

Max Unbroken Ring Muscle Ups

Push/Pull

2-3 Sets:

Barbell Shoulder Press x 6

Barbell Bent Over Row x 6

*Between each set perform 5 DB Front Raise, 5 DB Lateral Raise, 5 Bent Over Lateral Raise, 5 DB Upright Row

Metcon (AMRAP – Reps)

5-6 Sets:

20-30 seconds Parallette Knee Tuck Hold/Plank Hold

20-30 seconds Superman Hold

20-30 Seconds Hollow/Knee Tuck hold

20-30 seconds Supine Ring Row

20-30 Seconds V-Ups

Rest 90 Seconds between rounds

After last set go i mmediately into max set Unbroken Toe to Bar