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Wednesday, August 28, 2019

28
Aug

Wednesday, August 28, 2019

CrossFit Surge – CROSSFIT

Strength

A) Wendler week 10

Wt. x reps performed x .0333 + wt = estimated 1 rep max

3 Sets: (Every 2:30 Minutes)

Deadlift @ 11×1

Set 1 = 3 Reps @ 70%

Set 2 = 3 Reps @ 80%

Set 3 = Max Reps @ 90%

*Percentages are based off of 90% + 20 lbs of your Established Max.

B) 3 sets

3 sets

Banded at hip DB/KB RDL Complex x 6-8 each (heels touching, ft. Hip width, Sumo)

Plank Hold w/lateral leg slide x 10-15 each x 10-15

Rest 2 minutes

C) 2-3 sets

2 Set

20 Seconds DB Bent Over Row

Rest 10 Seconds

20 Seconds DB Upright Row

Rest 10 Seconds

20 Seconds DB Lateral Raise

Rest 10 Seconds

20 seconds DB Front Raise

Rest 10 Seconds

20 Seconds DB Bent Over Lateral Raise

Rest 10 seconds

20 Seconds DB Curls

Rest 1 Minutes

Competition

Metcon (Distance)

A) 4 Sets

10 Single Arm DB Hang Split Snatch (5/5)

2 minutes Ski for Distance (Goal to increase distance each round)

Rest 2 minutes

Rest 5 minutes

B) 3 sets

5 Hex Bar Deadlift @ 75-85% of DL

2 x Carolina shuttle run (5-10-15-20-25)

Rest 2 minutes

Rest 5 minutes

C) For Time:

EMOM

7 Slam Balls

10 Single Arm Medball Push Up Push Ups (5/5)

In remaining time

AMRAP Burpee to 6″ target

*perform this until you complete 50 Burpee

D) 5 sets

DB Sit up to press x 10

DB Russian Twist x 10 each

Hollow Hold x 20 seconds

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