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Wednesday, April 17, 2019

17
Apr

Wednesday, April 17, 2019

CrossFit Surge – CROSSFIT

Essentials/Performance/Competition

Warm-up (No Measure)

2 Sets:

Prone Incline Bench YTW x 8 each

Side Plank Oblique Crunch x 10 each

Medball Russian Twists x 10 each

Essentials/Performance

Strength

3 Sets: (Alternate Between A & B)

A) 1 Set:

10 DB/KB Step Ups (5/5)

10 DB/KB RDL

10 DB/KB Step Ups (5/5)

10 DB/KB RDL

B) 1 Set:

30 Seconds Banded Low Row Iso Hold

Max Rep Inverted Barbell Row (adjust for at least 10 reps, no more than 20)

30 Seconds Max Rep Banded Low Row

C) 3 Set:

3 Sets:

60 Seconds Wall Sit

30 Seconds Goblet Squat (Increase wt. from last week)

60 Seconds Wall Sit

2 minutes rest

Competition

Metcon (Time)

A) 4 Sets: (Every 90 Seconds)

3 Tall Clean + 3 Depth Drop to Vertical Jump

B) 4 Sets: (Every 90 Seconds)

3 Tall Snatch x 3 Standing Broad Jump Throw

C) 3 Sets:

3 Behind the Neck Snatch Grip Push Press + 3 Overhead Squat @80-89% of Snatch

D) 3 Sets:

200m Run

300m Run

400m Run

*Rest time it takes to run previous distance

E) 3 Sets:

60 Seconds Wall Sit

20 Goblet Squat (Increase wt. from last week)

60 Seconds Wall Sit

Rest 2 Minutes

F) 1 Set

15-20 Eccentric GH Raises

50 GHD Sit Up Iso Hold DB Bench Press

15-20 Eccentric GH Raises

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