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
Metcon (Time)
For Time:
Accomulate 666/453 Calories Between the following Machines
1) Ski
2) Bike
3) Row
*Every 5 minutes including 0:00 run 400m and change machines.