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Tuesday, July 7, 2020

7
Jul

Tuesday, July 7, 2020

CrossFit Surge – CROSSFIT

Metcon (Time)

2 Sets:

Incline YTW x 6 each

Single Arm Farmers Carry x 30 yards Each

A) 4 Sets:

Bench Press or Floor Press x 8-6-4-2

Elbow on Knee External Rotation x 8 each

B) 1 Set

Max Rep Bench or Floor Press @ 80% of the set of 3 performed in A

For Time:

100 Double Unders

40 Wall Balls

30 Pull Ups

20 Handstand Push Ups or DB Push Press

30 Pull Ups

40 Wall Balls

100 Double Unders

Barbell Strength

A) 6 Sets

Depth Drop to Broad Jump

Alternating MB Push Ups x 5-6

Prone YTW x 4 each

B) 3 Sets: (Every 2 Minutes)

Block Deadlift x 3

C) 3 Sets: (Every 2 Minutes Rotation Stations)

Station 1 = Low Bar Back Squat x 4

Station 2 = RDL x 6

Station 3 = Front Rack Step Back Lunge x 8 each

Station 4 = Bar Pendlay Row x 8-10

D) 3 Sets

10 V-Ups

20 Russian Twists

30 Bicycle Crunches

60 Seconds Plank Hold

Competition

Metcon (No Measure)

A) 3 Sets:

Snatch Grip Sotts Press @2111 x 4

B) 3 Sets: (Every 2 Minutes)

Behind the Neck Snatch Push Press + Overhead Squat + Snatch Balance x 2

C) 5 Sets: (Every 2 Minutes)

Snatch + High Hang Snatch

Sets 1-2 = 2 @ 75%

Sets 3-5 = 2 @ 80%

D) 4 Sets: (EMOM)

Snatch x 1

Sets 1-2 = 83-87%

Sets 3-4 = 90-93%

E) 3 Sets:

Alternating Single Arm DB Arnold Press x 14-16 (7-8 each)

Right Into:

30 Banded Triceps Push Downs

Rest 60 seconds

Gorilla Rows x 12-14 (6-7 each)

https://www.youtube.com/watch?v=eYYwfpcEn0I

Right Into:

Kneeling Straight Arm Pull Downs x 20 @ 1121

F) 2 Sets:

90 Seconds Max Sled Push For Distance

Reverse Sled Drag Back to Start

*Load the sled with a weight that will allow you to move without stopping, and sprint it as far as possible in 90 seconds – this should be an all out effort. As soon as the 90 seconds are up, grab the rope and reverse sled drag it back to the starting point.

G) For completion:

400m Sandbag Carry (Bear Hug)

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry

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