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Wednesday, January 15, 2020

15
Jan

Wednesday, January 15, 2020

CrossFit Surge – CROSSFIT

Warm-up (No Measure)

10-8-6-4-2

Feet Vertical Toe touch Crunch

Cross Body Elbow to Knee Crunch Each

Superman

Banded YTA x 5 each

Banded Snow Angels Top to Bottom x 10

Banded Snow Angels Bottom to Top x 10

Banded Iso W Hold to Shoulder Press x 10

Banded YTA x 5 each

Metcon (Time)

For Time:

10-1

Burpee

Pull Ups

Into

10-1

Reverse Knee to Elbow

Reset Russian KB Swing

*20 Double Unders Between Each Set

Competition

Warm-up (No Measure)

10-8-6-4-2

Feet Vertical Toe touch Crunch

Cross Body Elbow to Knee Crunch Each

Superman

Banded YTA x 5 each

Banded Snow Angels Top to Bottom x 10

Banded Snow Angels Bottom to Top x 10

Banded Iso W Hold to Shoulder Press x 10

Banded YTA x 5 each

Strength

A) 3 Sets:

Snatch Pulls x 3 @ 90-100%

Snatch Balance x 3 (to moderate heavy)

B) 4 Sets

Tempo Behind the Neck Jerk @22×2 x 4-3-3-3 (To moderate)

C) 4 Sets

Banded Tempo No Touch Deadlift @41×1 x 4 @ 70-75% of 1RM Deadlift

Band Resisted Reactive Vertical Jump x 6

High Stick Jumps x 4

D) 3 Sets:

3 Position Bent Over Barbell Row (Wide to Narrow) x 4-6 each

Banded TKE x 25

Reverse Hyper x 12-15

Metcon (Time)

6 Sets For Time:

40 Yard Farmers Carry (2×20 yards) 100/70

40 Yard Sled Push (Heavy/Grind Pace)

40 Yard Single Arm Overhead Carry RT 70/55

40 Yard Single Arm Overhead Carry LT

Strength

A)

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