Tuesday, July 2, 2019
CrossFit Surge – CROSSFIT
Strength
Wendler week 2
Wt. x reps performed x .0333 + wt = estimated 1 rep max
3 Sets: (Every 2:30 Minutes)
Shoulder Press
Set 1 = 3 Reps @ 70%
Set 2 = 3 Reps @ 80%
Set 3 = Max Reps @ 90%
*Percentages are based off of 90% of your Established Max.
Metcon (AMRAP – Rounds and Reps)
AMRAP in 11 minutes
2-4-6-8-10…etc.
Pull Up
Dip
Sit Up
Right into 400m single arm KB/DB Farmers carry, change hands every 100m
Competition
Strength
A) 4 Sets:
Behind the Neck Jerk x 4 (Build to heavy 4)
Band Pull a Parts x 12-18
B) 3 Sets:
Push Press x 2 @ 6-7 RPE
Neutral Grip DB 1 1/4 Shoulder Press x 6
Cobra Raise to Overhead Press x 8
C) 1 Set: (After Gymnastics)
400m Single arm overhead and single arm farmers carry. Alternate overhead and farmers every 100m
Metcon (No Measure)
Choose 2 Options Based on own personal needs:
A) Complete 5 Rounds of the following complex
1 strict Ring Muscle Up
1 strict dip
1 pull up
1 strict Ring Muscle Up
2 strict dips
2 strict pull ups
Rest 1:00 min between rounds
Then complete Max Reps in 1:00 min of kipping Ring Muscle Up
B) Handstand Push Ups
Complete 7 rounds of the following
Handstand Push Up complex
2 Strict Handstand Push Ups
4 Kipping Handstand Push Ups
20 shoulder tap
2 strict Handstand Push Up
Rest 1:00 min between rounds
THEN
Max reps in 1:00 min of Kipping Handstand Push Ups
Scaled Options:
Ring Muscle Up =Kipping or Jumping Muscle Up
Handstand Push Up =Feet on Box do all strict instead of kipping
BMU=Kipping C2B
Strict C2B=Struct Pull Up
Strict T2B= Knee to chest
Metcon (No Measure)
C) Complete 7 rounds of the following complex
1 Bar Muscle Up
1 slow eccentric lower to dead hang
1 strict Chest to Bar
3 Kipping Chest to Bar
1 Bar Muscle Up
1 slow eccentric lower to dead hang
Rest 1:00 min between rounds
THEN
Max Reps Bar Muscle Up for 1:00 min
D) Toe to Bar
Complete 7 rounds of the following complex
1 Strict Toe to Bar
2 Arch/Hollow swings
3 Kipping Toe to Bar
1 Strict Toe to Bar
5s L-sit hang
1 Strict Toe to Bar
Rest 1:00 min between rounds
THEN
Max reps in 1:00 min of Kipping Toe to Bar
Scaled Options:
Bar Muscle Up =Kipping Chest to Bar Pull Up
Strict Chest to Bar =Struct Pull Up
Strict Toe to Bar = Knee to Chest