Wednesday, July 11, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

Explosive

4 Sets

Medball Squat Vertical Toss x 7 20/14

Speed Skaters/Heidens x 10 4’/3′ (over & back = 1 rep)

Rest 2 Minutes

Metcon (Time)

Shuttle Run

6 Sets for total time:

5-10-15-20-25 yard shuttle run

rest 2 minutes between

Competition

Explosive

4 Sets

Medball Squat Vertical Toss x 7 20/14

Speed Skaters/Heidens x 10 4’/3′ (over & back = 1 rep)

Rest 2 Minutes

Metcon (Time)

Shuttle Run

6 Sets for total time:

5-10-15-20-25 yard shuttle run

rest 2 minutes between

Accessory

3 Sets:

Front Rack Lunges x 6 each @ 40-45% of 1RM FS

Single Leg RDL x 6 each (30-35% of 1RM Deadlift)