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Tuesday, October 17, 2018

17
Oct

Tuesday, October 17, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

Back Squat

4 Sets:

Tempo Back Squat @30×1 x 5

Tempo Pull Up @31×1 x 5-8

Lunge Complex/YTW

3 Sets For Load:

4 Double KB/DB Overhead Walking Lunge (2/2)

8 Double KB/DB Front Rack Walking Lunge (4/4)

12 Double KB/DB Suitcase Walking Lunge (6/6)

Prone Incline Bench YTW x 8-10 each

Midline

3 Sets:

20 Single Leg Alternating V-Up

20-30 Seconds Plank Hold

10 Hip Extensions

20-30 Seconds Iso Hip Extension Hold

Competition

Athleticism

A) 6 Sets:

Triple Broad Jump (Rest 1 minute between sets)

B) 8 Total Sets: (4 Each)

Lateral Bounding x 20 yards (Rest 1 minute between sides)

C) 3 Sets:

DB Step Up Vertical Jump x 6 (just below parallel)

D) 6 Sets:

Lateral Shuffle x 80 yards (8×10 yards)

Push/Pull

3 Sets:

Back Rack Lunges x 8 each

Single Leg RDL x 6

Band Pull a Parts x 30 (15 Pronated/ 15 Supinated)

Metcon (No Measure)

5 Rds: (EMOM)

Minute 1 = 15-20/12-16 Calorie Row

Minute 2 = 50-70 Double Unders

Minute 3 = 15-20 Burpee

Minute 4 = 200m Run

Minute 5 = Rest

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