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Wednesday, April 29, 2020

29
Apr

Wednesday, April 29, 2020

CrossFit Surge – CROSSFIT

Metcon (No Measure)

A) EMOM x 5

10 Wall Balls

5 Burpee

Rest 1 Minute

B) EMOM x 5

10 KB Swings or Hang Snatch

5 Burpee

Rest 1 Minute

C) EMOM x 5

10 Leg Raises Over Object (R+L = 1 Rep)

10 Russian Twists (R+L = 1 Rep)

Rest 1 Minute

D) For Time

30 Wall Balls

30 KB Swings or Hang Snatch

30 Burpee

Metcon (AMRAP – Rounds and Reps)

A) AMRAP in 10 Minutes:

10 Single Arm DB or KB Deadlift (5/5)

10 Wall Balls

10 1/2 Moon Medball Slams (5/5)

30 Double Unders

Rest as needed

B) 10 Minutes For Quality:

12 Single Arm High Pulls

6 Bar Roll Outs (https://www.youtube.com/watch?v=tp5eQd9DflQ)

12 Single Arm Bent Over Rows

*Use a weight you can control and don’t need more than 30 seconds rest between movements

Metcon (AMRAP – Rounds and Reps)

A) AMRAP in 10 Minutes:

10 Single Arm DB or KB Deadlift (5/5)

10 Wall Balls

10 1/2 Moon Medball Slams (5/5)

30 Double Unders

Rest as needed

B) 10 Minutes For Quality:

12 Single Arm High Pulls

6 Bar Roll Outs (https://www.youtube.com/watch?v=tp5eQd9DflQ)

12 Single Arm Bent Over Rows

*Use a weight you can control and don’t need more than 30 seconds rest between movements

Strength

A) 2 Sets:

Plank Pull Throughs x 10 each

Cuban Press x 10

Serratus Wall Slide x 5

Chin Over Bar Hold x 10-20 Seconds

Clamshells x 5 each

Duck Walk x 15 yards

B) 2 Sets:

Squat Jumps with PVC or Broomstick on Back x 10

Double Jumps x 10

Heidens x 10 Each

Medball Vertical Toss x 5

C) 3 Sets:

Front Rack Step Up x 8 each @ 20-30% of BS

Good Mornings x 8 @ No higher than 40% of BS

Barbell Strenth

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

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