Tuesday, September 5, 2017
CrossFit Surge – CROSSFIT
Warm-up
Warm-up (No Measure)
2 Sets:
Wall Slides x 10
Side Lying DB Lateral Raise x 10 ea.
1/2 Kneeling Partner Assisted Banded 1/2 Russian Twist x 8 ea.
Essential- Strength
A: Bench Press
3 Sets:
Set 1 = 5 Reps
Set 2 = 4 Reps
Set 3 = 3 Reps
B: Alternating Bent Over DB Row/Prone Incline DB Lateral Raise
3 Sets
Alternating Bent Over DB Row x 8 ea. (Alternating from the top)
Prone Incline DB Lateral Raise x 8
Performance- Strength
A: Wendler Bench Press
3 Sets:
Set 1 = [email protected]%
Set 2 = [email protected]%
Set 3 = [email protected]%
% Based off 90% +5-10 LBs
B: Alternating Bent Over DB Row/Prone Incline DB Lateral Raise
3 Sets
Alternating Bent Over DB Row x 8 ea. (Alternating from the top)
Prone Incline DB Lateral Raise x 8
Essentials/Performance Metcon
Metcon (AMRAP – Rounds)
EMOM For As Long As Possible
12-15 MB Sit Ups + 12-15 Push Ups
*Scale appropriately goal is at least 6 sets
Competition -Strength
A: 3 Position Power Snatch (Every 90 Seconds)
4×1 Top to Bottom Work up to 70%
B : 3 Position Power Clean
4×1 Top to Bottom, Work up to 70%
Every 90 Seconds
A: Metcon (Time)
3 Rds For Time:
12 Strict C2B Pull Ups
24/18 Calorie Row
15 Strict Handstand Push Ups
30/20 Calorie Bike
Rest 3 Minutes Between Sets
B: Metcon (Time)
EMOM x 6
10 GHD Sit Ups + 15 Push Ups
Rest 5 Minutes
11 Sets For Time:
2 Ring Muscle Ups
*Perform 2 Reps drop off then perform 2 reps. Keep this format until you complete 11 sets. Scale to 11×5 jumping Ring Muscle Up