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