Wednesday, July 10, 2019
CrossFit Surge – CROSSFIT
Strength
A) Wendler week 3
Wt. x reps performed x .0333 + wt = estimated 1 rep max
3 Sets: (Every 2:30 Minutes)
Deadlift @ 11×1
Set 1 = 5 Reps @ 75%
Set 2 = 3 Reps @ 85%
Set 3 = Max Reps @ 95%
*Percentages are based off of 90% of your Established Max.
B) 3 sets
Wt. Sorenson Hold x 30-45 Seconds
Banded Supine on floor heels on bench hip bridges x 10-20
Wall Sit w/knee adduction (sqeeze foam roller between knees) x 45-60 Seconds
Rest 2 minutes
C) 3 Sets
Bottoms up KB Halos x 10 (5 Each)
Plate Steering Wheels x 10 each
DB Supinated Curl to DB Arnold Press x 10-15
Competition
Metcon (Time)
A) 7 Sets: (EMOM)
Banded Deficit Speed Deadlift x 2 @55-65% + Banded Tension
B) 4 Sets Each (EMOM)
Odd Minute = 4 Squat Clean & Jerk @ 65-75%
Even Minutes = 15 Heavy Wall Balls
C) For Time
600m Run
Then
10 Rds
10 Single Arm KB Overhead Walking lunges (5 RT/5 LT)
10 Pull Ups
10 KB Swings 55/35
5 Strict Ring Dips
Then
600m Run
*Wearing 20/14# Vest