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Wednesday, April 22, 2020

22
Apr

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

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