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Wednesday, April 2, 2018

2
May

Wednesday, April 2, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

2-3 Sets:

5 Broad Jumps or 5 Overhead MB tosses

8-10 Band Pull Through

30 seconds Row

Essentials/Performance

Deadlifts From Blocks

3 Sets:

Deadlift From Blocks x 4

Metcon (4 Rounds for reps)

4 Sets:

10 Sumo Deadlift High Pulls

Rest 15 Seconds

20 Russian Twists (20/14)

Rest 15 Seconds

5 Box Jump Overs

Rest 15 Seconds

18/15 Calorie Row (increase pace and calories each set)

Rest 90 Seconds

Competition

Behind the Neck Snatch Grip Push Press + Overhead Squat

4 Sets:

3 Behind the Neck Snatch Grip Push Press + 3 Overhead Squat w/3 second pause in bottom of squat (RPE 5-6)

Metcon (5 Rounds for time)

5 Sets:

10 Sumo Deadlift High Pulls

Rest 15 Seconds

20 Russian Twists 35#

Rest 15 Seconds

5 Box Jump Overs 30/24

Rest 15 Seconds

18/15 Calorie Row (increase pace and calories each set)

Rest 90 Seconds

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