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Wednesday, January 22, 2020

22
Jan

Wednesday, January 22, 2020

CrossFit Surge – CROSSFIT

Warm-up (No Measure)

2 Sets:

Wall Slides x 6

Scapular Pull Ups x 6

Hanging Box Hollow Toe Drags x 8-12

Hip Extension x 8-12

Strength

Backwards sled drag x 15 yrd

Hand over hand sled pull x 30 ft

Metcon (Time)

3 Rds For Time

24 Overhead Medball Walking Lunges 12 each

18 Supinated Grip Deadlift

12 Medball Sit Up to Wall Ball

300m Run

Competition

Warm-up (No Measure)

2 Sets:

Wall Slides x 6

Scapular Pull Ups x 6

Hanging Box Hollow Toe Drags x 8-12

Hip Extension x 8-12

Strength

A)3 Sets

Overhead Squat x 5 @light to moderate

Banded TKE x 20

B) 4 Sets: (every 90 seconds)

Hang Power Clean x 3 (to moderate heavy)

C) 4 Sets

Banded Tempo No Touch Deadlift @31×1 x 3 @ 75-80% 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 5 each

Tempo GHD Sit Up @3111 x 10-15

Reverse Hypers x 15

Metcon (No Measure)

Monostructural Work

Choose 1 option based on personal need

Option 1:

Run

8 Sets

200m Run @RPE 7-8

*Rest 2 minutes between sets. During rest alternate Rds of:

Odd sets = Toe to Bar Complex

10 Single Leg Alternating toe to bar (5/5) + 5 Toe to Bar

Even Sets = 15-20 yrd handstand walk obstacle course of your choice.

Option 2:

Row

8 Sets

250m Row @RPE 7-8

*Rest 2 minutes between sets. During rest alternate Rds of:

Odd sets = Toe to Bar Complex

10 Single Leg Alternating toe to bar (5/5) + 5 Toe to Bar

Even Sets = 15-20 yrd handstand walk obstacle course of your choice.

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