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