Tuesday, May 5, 2020
CrossFit Surge – CROSSFIT
Metcon (Time)
A) AMRAP in 8 Minutes Perform @ 70-80% Effort:
10 Single Leg or Staggered Stance RDL (5/5)
10 Air Squats
30 Seconds Iso Squat Hold
20 Mountain Climbers
Right Into:
AMRAP in 4 Minutes Perform @ 70-80%
10 Alternating Cossack Squats
10 Up/Downs
30 Seconds Single Leg Balance RT
30 Seconds Single Leg Balance LT
B) 21-15-9 For Time:
V-Up
DB or Barbell Deadlift
C) AMRAP in 10 Minute
12 Hang DB/Barbell Power Cleans
24 Sit Ups
Barbell Strength
A) 2 Sets:
Wall Slides @3131 x 5
Elbow on Knee External Rotation x 10
Scapular Push Ups x 10
10 Straight legged Sit Up
A) 3 Sets:
Clean Pulls x 5 @ 80-90%
B) 3 Sets:
Behind the Neck Press From Split Position x 10
C) 3 Sets
Shoulder Press From Split Position x 10
D) 3 Sets
Behind the Neck Push Jerk or Split x 5
E) 3 Sets
Tall Jerk x 5
F) 4 Sets
Max Unbroken Push Ups
Rest 30 Seconds
Max Single Arm Row Each
Rest 1 minute
G) 3 Sets Each
McGill curl up x max reps
Rest 30 Seconds
Russian Twist x max reps
Rest 30 seconds
Single leg flute bridge x max reps each
Competition
Metcon (AMRAP – Rounds and Reps)
A) For Time:
1000m Row
Rest 2 Minutes
800m Run or 60/40 Calorie Bike
Rest 2 Minutes
500m Row
Rest 90 Seconds
400m Run or 30/20 Calorie Bike
*Goal is to perform this entire piece nasal breathing. If you find yourself opening your mouth you going to hard.
B) 3 Sets: (Every 2 Minutes)
Behind the Neck Snatch Grip Sotts Press x 5 @2111 (Building)
*If you need to elevate heels do so. Use this as skill work to own the bottom of your receiving position in snatch
C) 4 Sets: (Every 2 Minutes)
Snatch Grip Push Press + 2 Overhead Squat (Building)
D) In 15 Minutes:
Build to today’s heavy 3 Hang Snatch
E) AMRAP in 8 Minutes:
6 Muscle Ups or 12 Chest to Bar Pull Ups
12 Overhead Squat 135/95