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Wednesday, January 23, 2019

23
Jan

Wednesday, January 23, 2019

CrossFit Surge – CROSSFIT

Essentials/Performance

11/4 DB Bench/11/4 Deadlift

4 Sets: (Alternate Movements every 2 Minutes)

1 1/4 DB Bench x 8-10

1 1/4 Deadlift x 4-6

3 Sets:

Band around Hip KB Russian Swings x 15-20 (AHAP)

Banded Tempo Push Ups @ 21×1 x Max Reps

Seated Elbow on Knee DB External Rotation x 8-10 each

Atomic Drops x 15-20

Competition

Metcon (Time)

For Time

120 ft Handstand walk

10 Ring Row

10 Strict Toe to Bar

15 Strict Pull Ups

15 Kipping Knee to Elbow

20 Chest to Bar Pull Ups

20 Toe to Bar

120 ft Handstand Walk

Front Squat/Leg pump

A) 4 Sets:

Front Squat x 3 @75-85%

B) 3-4 Sets

1 min Wall Sit (If you can perform weighted in front rack do so)

20 Seconds transition

Surge Leg Press x 20

20 Seconds Transition

1 min banded step ups w/sandbag or medball Bear Hug (Focus on Full Knee Extension at the top)

20 seconds transition

1 min standing stationary bike (Self adjust resistance, should be a tough grinding pace)

Rest 2 minute

*After last set of bike go right into 5 Sets of 15 seconds on/15 seconds off (Banded March) banded belt squats, push pace as fast as possible on squats.

Accessory lower

3 sets

GH Raise x 8-10

Banded TKE x 15-20 each

Reverse hypers x 10-12 @50-60% of Back Squat

Midline

8 rds

20 seconds Ring Support hold

20 seconds Parallette L-Sit or knee tuck hold

10 hollow ring extensions

20 seconds V-Sit Hold or 10 V-Sit plate taps

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