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