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