Wednesday, February 26, 2020

CrossFit Surge – CROSSFIT

Metcon (Weight)

A) 4 Sets

3 Shoulder Press + 4 DB Push Press + 3 DB Push Jerk

500/400m Row

Rest 2 Minutes

B) 10 Minutes:

Build to 5 RM Hip Thrust (https://youtu.be/ZHM4n4aDgXg)

C) 1 Set

50 Barbell Curls

Accumulate 3 Minutes Sorensen Hold (Iso top GHD Hip Extension Hold)

*Break up the curls and Sorensen Hold as you which, goal is to accumulate given work in as few sets as possible

Competition

Strength

A) 4 Sets (Every 90s)

Snatch (Full) + 1 Overhead Squat + 1 Snatch Balance + 3 Power Snatch @ 6-7 rpe

B) 5 Sets: (Every 2 Minutes)

Jerk x 5-5-3-2-1 @ 6-8 RPE (NOT MAX)

C) 2 Sets

Jerk Dip x 3 w/2 sec pause in bottom of dip @ 110-115% of Jerk

D) 3 Sets: (EMOM)

DB Shoulder Press

Minute 1 = 8 Reps (lighter DBs)

Minute 2 = 6 Reps (Moderate DBs)

Minute 3 = 4 Reps (Heavy DBs)

*Use 3 different set of DBs

E) 3 Sets: (EMOM)

Horizontal Pulling

Minute 1 = 8 Reps Supine Ring Row @2111

Minute 2 = 6 Reps Hand Anchored DB Row Each @ 2112

Minute 3 = 4 Reps Prone Flat Bench Barbell Row

F) 3 Sets:

10 DB Hammer Curl

6-10 GH Raise