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Wednesday, January 8, 2020

8
Jan

Wednesday, January 8, 2020

CrossFit Surge – CROSSFIT

Strength

A) 5 Sets (Alternate Every 2 Minutes)

Minute 1 = Bench Press x 5-3-1-5-3-1

Minute 2 = Power Clean x 4-3-3-2-1-1

Metcon (AMRAP – Reps)

For Reps

1 Min Push Up

1 Min Pull Up

1 Min Wall Ball

1 Min Row

Competition

Strength

A) 2 Sets:

Depth Drop x 3 (https://www.youtube.com/watch?v=4gKtphFx24U)

1 Sets:

Depth Drop to Vertical Jump x 3

2 Sets:

Depth Drop to Medball Vertical Toss x 3(https://www.youtube.com/watch?v=AV9iIb_PSy0)

1 Set:

Depth Drop to Broad Jump x 2 (https://www.youtube.com/watch?v=j4MuUYjmSFk)

2 Sets:

Depth Drop into Broad Jump to MB Chest Throw x 2 (https://www.youtube.com/watch?v=qitIHgcfd0w)

B) 3-5 Sets:

5-10 Seconds Ring Support Hold

5-10 Seconds Bottom Ring Dip Hold

3-6 Strict Ring Dips

5-10 Seconds Ring Support Hold

5-10 Seconds Ring Dip Hold

3-6 Strict Ring Dips

Band Pull a Parts x 15

Rest 1 Minute

C) 3 Sets:

GHD Back Extension @2121 x 8-12

Banded TKE x 20

Nordic Drop x 6-8

Hollow Hold x 10-15 Seconds

Gymnastics Sit Up x 5-10

Hollow Hold x 10-15 Seconds

Metcon (Time)

2 Rds For Time:

1000m Row

800m Run

50 Wall Balls

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