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Tuesday, June 25, 2019

25
Jun

Tuesday, June 25, 2019

CrossFit Surge – CROSSFIT

Strength

Strength Intent: We’re going to be starting a new strength cycle. We’re going to go back through the Wendler 5/3/1 cycle. The first weeks are based off of 90% of your maxes you achieved last week. For example if your max was 100 lbs, take 90% of that and the weight you’re going to base your weight off of is 90 lbs. If in doubt choose a lighter weight, this will get challenging quickly no matter what. For the last set focus on sound movement. It is a max rep set but don’t go to absolute failure and create bad movement habits

*to find your estimated 1 rep max based on 3 rep max use the following calculation:

Wt. x reps performed x .0333 + wt = estimated 1 rep max

3 Sets: (Every 2:30 Minutes)

Shoulder Press

Set 1 = 5 Reps @ 65%

Set 2 = 5 Reps @ 75%

Set 3 = Max Reps @ 85%

*Percentages are based off of 90% of your Established Max.

Between each set perform 10-15 Reverse V-Ups

Metcon (Time)

Sweat:

5 Rds For Time:

7 KB Swings

7 Pull Ups or Supine Rows

7 Push Ups or Parallette Dips

Essentials/Performance:

5 Rds For Time:

7 Power Snatch 75/55

*Pull Up Options

7 Ring Dips

*Pull Up Options

1 = 3-5 Bar Muscle Up

2 = 5-7 Chest to Bar Pull Ups

3 = 4-7 Pull Ups

4 = 5-8 Supine Ring Row

Competition

Strength

A) 4 Sets:

Jerk x 4 (Build to heavy 4)

Band Pull a Parts x 12-18

B) 3 Sets:

Push Press x 4

Neutral Grip DB 1 1/4 Shoulder Press x 8

Cobra Raises with overhead press x 8-10

C) 3 Sets: (perform after wod)

30 Seconds Handstand Hold

DB or Barbell Clean Grip High Pull or Upright Row x 15

Plate Steering Wheel Bus Drivers x 8-10 each

DB Lateral Raise x 10 each

30 Seconds Handstand Hold

Rest 2 Minutes

Metcon (Time)

5 Rds For Time:

7 Power Snatch 75/55

7 Bar Muscle Up

7 Ring Dips

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