Thursday, December 26, 2019
CrossFit Surge – CROSSFIT
Strength
A) 4 Sets (Alternate Every 90 Seconds)
Block Deadlift x 2 (rpe 7-8)
Landmine Press x 5 each
Metcon (Time)
3 Rds (Perform at 65-75%)
15 Sumo Deadlift High Pull 75/55
150-200m Run
5 Ring/Bar Muscle Up or 5-8 Strict Pull Ups + 5-8 Dips or Push Ups
20/14 calorie bike
10-15 Burpee
250/200m Row
*Goal is to be able to setting into a continuous pace. We’re still working aerobic energy stimulus, not threshold.
Strength
Weightlifting Option, Choose based on personal need:
Snatch Option
A) 3 Sets
Banded Snap Down Drops x 5
Seated Box Jump x 4
Med Ball Vertical Toss x 3
3 Sets:
Push Up Depth Drop x 5
Clapping Push Up x 4
Supine on Floor Med ball Wall Ball x 3
B) Big Barbell Warm Up (perform 3 reps of each movement)
Sumo Deadlift
Conventional Deadlift
Hang Muscle Clean
Tall Clean
Front Squat
Front Rack Sotts Press (place heels on plates if need to)
Shoulder Press
Push Press
Push Jerk
Split Jerk
Squat Jerk
Behind the neck snatch grip push press
Overhead Squat
Snatch Balance
Drop Snatch
Snatch from below knee
C) 5 Sets
5 Snatch Panda Pull + 5 Hang Power Snatch + 5 Snatch Balance @ 45-55%
D) 3 Sets:
Overhead Squat x 10 @ 40-50%
Wt. Strict Pull Ups x 6-8
Clean Option
A) 3 Sets
Banded Snap Down Drops x 5
Seated Box Jump x 4
Med Ball Vertical Toss x 3
3 Sets:
Push Up Depth Drop x 5
Clapping Push Up x 4
Supine on Floor Med ball Wall Ball x 3
B) Big Barbell Warm Up (perform 3 reps of each movement)
Sumo Deadlift
Conventional Deadlift
Hang Muscle Clean
Tall Clean
Front Squat
Front Rack Sotts Press (place heels on plates if need to)
Shoulder Press
Push Press
Push Jerk
Split Jerk
Squat Jerk
Behind the neck snatch grip push press
Overhead Squat
Snatch Balance
Drop Snatch
Snatch from below knee
C) 5 Sets
5 Clean Panda Pull + 5 Hang Power Clean + 5 Push Jerk @ 45-55%
D) 3 Sets:
Front Squat x 12 @ 50-55%
Wt. Strict Pull Ups x 6-8
Metcon (Time)
4 Rds (Perform at 65-75%)
15 Sumo Deadlift High Pull 75/55
200m Run
5 Ring Muscle Up
20/14 calorie Bike
15 Burpee
250/200m row
*Goal is to be able to setting into a continuous pace. We’re still working aerobic energy stimulus, not threshold.