Wednesday, April 22, 2020
CrossFit Surge – CROSSFIT
Metcon (AMRAP – Rounds and Reps)
4 Rds:
AMRAP in 5 Minutes
15 Russian KB Swings
5 Thrust + Break dancer
12 Bent Over Lateral Raise
5 Knee to Chest + Reverse Plank
9 Legs of Glory Complex (1 Split Squat Switch (Jumping Lunge) + 1 Jump Squat
Rest 2 Minutes (Pick up where you left off)
Break Dancers =(https://www.youtube.com/results?search_query=hannah+eden+break+dancers)
Bent Over Lateral Raise = (https://www.youtube.com/watch?v=PRKUEpnwyXM)
Knee to Chest (https://www.youtube.com/watch?v=zzoB4QSusQQ&list=PLdwG1PoYjVPvK85qPHu8fSIOI1Gq2ZB1j&index=21&t=0s)
Legs of Glory = (https://www.youtube.com/watch?v=BmenLNfsFqQ&list=PLdwG1PoYjVPvK85qPHu8fSIOI1Gq2ZB1j&index=6)
Barbell Strength
A) 6 Sets
Depth Drop to Broad Jump
B) 4 Set:
2 Clean Pull + 2 Hang Power Clean + 4 Front Squat
B) 7 Sets: (Every 90 Seconds)
Deadlift x 3 (RPE 6-7)
C) 3 Sets:
Tempo Front Rack Bulgarian Split Squat @3031 x 12 each
Supinated Grip Bent Over Row x 8
E) 100 Russian Twists
*EMOM perform 4 Plank Pass Throughs
Competition
Strength
A) 2 Sets:
Plank Pull Throughs x 10 each
Cuban Press x 10
Chin Over Bar Hold x 10-20 Seconds
Clamshells x 5 each
Duck Walk x 15 yards
Clamshell x 5 each
B) 5 Sets: (EMOM)
Minute 1 = 4 Block or Elevated Deadlift (RPE 6-7)
Minute 2 = 4 Hang Squat Clean @ 70-75%
C) 3 Sets:
Single Leg Step Up x 8 each @2111
Bent Over Lateral Raise x 15-20
D) 3 Sets:
Good Mornings x 8 @2111
Side Plank Oblique Crunch x 15-20 each
Metcon (Time)
A) 1 Set
10 KB Swings
15 Pull Ups
20 Wall Balls
Rest 1 Minutes
B) 1 Set
400m Run
C) 1 Set
15 KB Swings
20 Pull Ups
25 Wall Balls
Rest 1 Minute
D) 1 Set
400m Run
Rest 1 Minute
E) 1 Set
20 KB Swings
25 Pull Ups
30 Wall Balls
Rest 1 Minute
F) 1 Set
400m Run