Wednesday, February 19, 2020

CrossFit Surge – CROSSFIT

Metcon (Weight)

A) 4 Sets

5 Deadlift (Build to RPE 7-8)

2 Minutes Bike/Row for Distance (goal is to increase distance each set)

Rest 2 Minutes

B) 3 Sets: (Alternate EMOM) Perform ALL movements @ 2112

Minute 1 = 4 DB Shoulder Press + 8 DB Split Squat (4/4)

Minute 2 = 5 DB Push Press + 10 DB Lunges (5/5)

Minute 3 = 6 DB Push Jerk + 12 Split Squat Switch (6/6)

C) EMOM x 2-3 Sets

Minute 1 = DB/BB Curls 21’s (7 Reps 1/2 to top, 7 Reps bottom to 1/2, 7 Reps Full ROM)

Minute 2 = Sorensen Hold (Iso top GHD Hip Extension Hold x 20-45 Seconds

Competition

Strength

A) 3 Sets

15 ft Handstand Walk

10 Deficit Handstand Push Ups

15 ft Handstand Walk

10 Heels on Wall Handstand Shoulder Taps

Rest 90 Seconds

B) 3 Sets:

Unbroken American KB Swings x 20

Banded Deadbugs x 6-8 each @2222

C) 4 Sets:

Single Arm Unbroken KB Snatch x 20 each

Ring Face Pulls x 8-10

D) 4 Sets:

Single Arm KB/DB Overhead Squat x 15 each

Star Side Plank x 20-30 Seconds

Metcon (4 Rounds for time)

A) From 0-10 Perform:

For Time:

10-1

GHD Sit Up

Banded Deficit Push Ups (Place band around mid to upper back)

B) From 10-15 Perform

For Time:

1K Row

C) From 15-25 Perform:

Time:

10-1

GHD Sit Up

Banded Deficit Push Ups (Place band around mid to upper back)

D) From 25-30 Perform:

For Time:

1K Row