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Tuesday, October 9, 2018

9
Oct

Tuesday, October 9, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

Bench Press/Standing KB/DB Russian Twists

3 Sets: ONLY PERFORM 1ST 3 SETS

Build to Heavy 10 reps Bench Press

*no failing

Standing KB/DB Russian Twists (Rotate Box to Box @ 30″) x 8-10 each

then

2 Sets:

Bench Press Drop Sets

1×10 @ 90%

1×10 @ 85%

Essentials

Metcon (2 Rounds for reps)

A) AMRAP in 5 Minutes:

3-5 DB Shoulder Press

3-5 Strict Pull Ups

Rest 3 Minutes

B) ARMAP in 5 Minutes

3-5 Parallete Shoot Throughs

3-5 Ring Supine Row (As horizontal as possible)

Performance

Metcon (2 Rounds for reps)

A) AMRAP in 5 Minutes:

3-5 Feet on Box Handstand Push ups

3-5 Strict Pull Ups

Rest 3 Minutes

B) ARMAP in 5 Minutes

3-5 Parallete Shoot Throughs

3-5 Ring Supine Row (As horizontal as possible)

Competition

3 Position Power Snatch

4×1 (Top to Bottom, RPE 6-7)

Jerk Complex

5 Sets:

2 Behind the Neck Jerk + 1 Front Rack Jerk (RPE 6-8)

Elbow on Knee DB External Rotations x 8 each

Metcon (No Measure)

A) Ring Progression

3×10 Ring Swings

3×7 Low Ring Pull Back Drill

3×7 Low Ring Pull Back with Turn Over Drill

3×7 Ring Support Swings

B) 5 Rds

3-5 Ring Muscle Ups every 45 Seconds

Bench Press/GH Raises/Standing KB/DB Russian Twists

3 Sets: ONLY PERFORM 1ST 3 SETS

Build to Heavy 10 reps Bench Press

*no failing

GH Raise x 8

Standing KB/DB Russian Twists (Rotate Box to Box @ 30″) x 8-10 each

then

2 Sets:

Bench Press

1×10 @ 90%

1×10 @ 85%

Metcon (2 Rounds for reps)

A) AMRAP in 5 Minutes:

3-5 Feet on Box Parallete Handstand Push Ups

3-5 Strict Pull Ups

Rest 3 Minutes

B) ARMAP in 5 Minutes

3-5 Parallete Shoot Throughs

3-5 Ring Supine Row (As horizontal as possible)

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