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Tuesday, June 2, 2020

2
Jun

Tuesday, June 2, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 3 Sets:

Single Arm Press x 8-12 @2111 Each

Single Arm DB Row x 8-12 @2111 Each

B) 3 Sets:

AMRAP in 4 Minutes

10 Burpee

15 Push Press

20 Wt. Lunges (10/10)

200 ft. Shuttle Run (8×25′)

Rest 1 Minute. Pick up where you left off.

Barbell Strength

A) 6 Sets

Depth Drop to Broad Jump

Diamond Push Ups x 10-20

Reverse Snow Angels x 20 (https://www.youtube.com/watch?v=ZYIHJ3m6UCo)

(slow and controlled)

B) 4 Set:

1 Clean Pull + 2 Hang Power Clean + 3 Front Squat

B) 8 Sets: (Every 2 Minutes)

Deadlift x 2 (RPE 7-8)

Sets 1-2 = 5

Sets 3-4 = 4

Sets 5-6 = 3

Sets 7-8 = 2

C) 2 Sets:

Tempo Front Rack Bulgarian Split Squat @3031 x 5 each

Supinated Grip Bent Over Row x 8-10

1 Set

set drop to 80% of weight performed on set 2 and perform max reps Front Rack Lunges, than same for bent over row

E) 3 Sets

Toes Elevated RDL x 4-6 (https://www.youtube.com/watch?v=4-l6t_ziW8I)

20 V-Ups

12-16 Reverse Sit Up Heel Raises (https://www.youtube.com/watch?v=A8WcyGhYDoM)

10 each Side Plank Reach Throughs

Metcon (Weight)

A) 8 Sets: (Every 2:30)

300/250m Row

Front Squat x 1

*The goal is to find today’s 1RM Front Squat. Start at approximately 80% of your Front Squat and add roughly 2-4% each set. Once you’ve found today’s 1RM, this portion of the workout is done. Do not continue to row and squat after you have failed to successfully complete your front squat. You have plenty of time to complete your row and your single front squat, and there is no benefit to being fast on the row…use that time as active recovery and to visualize and mentally prepare for your lift.

B) AMRAP in 12 Minutes:

5 Rds

12 Shoulder to Overhead 135/95

50 Double Unders

In Remaining Time Perform AMRAP

9 Burpee

8/6 Strict Pull Up or 4/3 Ring Muscle Up

C) 3 Sets: (Every 90 seconds Change Stations)

Station 1 – Landmine Press (LT) @ 21X1 x 8-10

Station 2 – Landmine Press (RT) @ 21X1 x 8-10

Station 3 – 25-30 Banded Overhead Triceps Extensions @ 1010

Station 4 – 100 FT Farmer’s Carry

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