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Tuesday, June 26, 2018

26
Jun

Tuesday, June 26, 2018

CrossFit Surge – CROSSFIT

Warm-up (No Measure)

URGENT!!!!!!

The bathrooms are backed up and neither of them is working right now. We tried to get a plumber out tonight and had Jason look at it but no luck. Plumber is coming tomorrow between 9-11 but for those of you coming in the morning there will be NO RESTROOM at 5:15 or 8. Just want to make sure you are aware! 😬😬

Sorry for the inconvenience!!

And to follow this up Please make sure you are only flushing toilet paper down the toilet, no female products or anything else!

Warm-up

Warm-up (No Measure)

1 Set:

Banded TKE (https://www.youtube.com/watch?v=OoDLN7ytGx0)

Lower Body Foam Roll x 25 Seconds each leg

Bent Over YTW x 6-8 each

Supine Ring Row x 8-10

Essentials

Power Clean + Front Squat

4 Sets:

3 Position Halting Clean Deadlift (Just Below Knee, Above Knee, Mid Thigh) + 2 Position Hang Power Clean (Above Knee, Floor) + 2 Front Squat x 2

*Complete the complex twice each set

Metcon (Time)

3 Sets:

250/200m Row

16 Single Arm DB Hang Clean & Jerk (8/8)

*Perform 4 reps RT, OH Carry DB 10 yards then 4 more reps on RT, perform the same on LT.

200m Run w/MB

16 Sit Ups (Perform 8 Sit Ups, hold 20 Seconds Plank hold on forearms, perform 8 Sit Ups)

16 Box Jump Overs

Rest 90 Seconds

Performance

Clean Complex

4 Sets: (Every 2:30)

3 Position Halting Clean Deadlift (Just Below Knee, Above Knee, Mid Thigh) + 2 Position Power Clean (Above the knee, Floor) + Front Squat + Clean (Squat, from floor) x 2

*Perform complex twice each set

Metcon (Time)

3 Sets:

250/200m Row

16 Single Arm DB Hang Clean & Jerk (8/8)

*Perform 4 reps RT, OH Carry DB 10 yards then 4 more reps on RT, perform the same on LT.

200m Run w/MB

16 Toe to Bar (Perform 8 T2B, hold 10 Seconds knee tuck hold, perform 8 T2B)

16 Box Jump Overs 20/16

Rest 90 Seconds

Competition

Behind the Neck Jerk (Deload)

3×3 (RPE 5-6)

Behind the Neck Jerk (Deload)

3×3 (RPE 5-6)

3 Position Power Snatch (Deload)

4×1 (Top to Floor, RPE 5-6)

3 Position Clean (Deload)

4×1 (Top to Floor, RPE 5-6)

Metcon (Time)

3 Sets:

250/200m Row

20 Single Arm DB Hang Clean & Jerk (10/10)

*Perform 5 reps RT, OH Carry DB 10 yards then 5 more reps on RT, perform the same on LT.

200m Run w/MB

20 Toe to Bar (Perform 10 T2B, hold 10 Seconds knee tuck hold, perform 10 T2B)

20 Box Jump Overs 20/16

Rest 90 Seconds

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