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