Tuesday, October 5, 2019
CrossFit Surge – CROSSFIT
Warm-up (No Measure)
Wall Slides x 5 @3131
YTW x 5 each
Banded Chest Fly x 10-15 (https://youtu.be/yVcEkvgymt8)
KB Halos x 10 (5 each direction) https://youtu.be/wJcmanVh5EE
Metcon (AMRAP – Rounds and Reps)
6 Sets (EMOM)
Minute 1 = 6-12 Shoulder to Overhead
Minute 2 = Pull Up Variations
Minute 3 = 6-12 Sumo Deadlift High Pull
Minute 4 = 150-200m Run
*Pull Up Variation
4-9 Chest to Bar Pull Ups
4-9 Pull Ups
2-5 Bar Muscle Up
Loading:
Sets 1-2 = 95/65
Sets 3-4 = 115/75
Sets 5-6 = 135/95
Strength
A) 3 Sets
2 Power Snatch + 2 Full Snatch + 2 Hang Snatch @ 55-60%
B) 6 sets (EMOM)
3 Snatch (build each set to 85%)
C) C) 4 Sets (every 2 minutes)
Tempo Front Squat @1311 x 1 (build to rpe 7)
Metcon (Time)
A) 5 Rds For Time
3 Bar Muscle Ups
6 Pull Up
9 Sumo Deadlift High Pull 135/95
Rest 5 Minutes
B) For Time
10 Deficit Handstand Push Ups
20′ Handstand Walk
5 Hollow arch Handstand Push Up drill 1/4, 1/2, 3/4, Full
20′ Handstand Walk
15 Ring Push Ups
20′ Handstand Walk
10 Single Arm DB Push Press 55/35
20′ Handstand Walk
10 Single Arm DB Push Press 55/35
20′ Handstand Push Ups
10 Strict Handstand Push Ups
20′ Handstand Walk
30 Handstand Shoulder Taps