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