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Wednesday, June 26, 2019

26
Jun

Wednesday, June 26, 2019

CrossFit Surge – CROSSFIT

Strength

Strength Intent: We’re going to be starting a new strength cycle. We’re going to go back through the Wendler 5/3/1 cycle. The first weeks are based off of 90% of your maxes you achieved last week. For example if your max was 100 lbs, take 90% of that and the weight you’re going to base your weight off of is 90 lbs. If in doubt choose a lighter weight, this will get challenging quickly no matter what. For the last set focus on sound movement. It is a max rep set but don’t go to absolute failure and create bad movement habits

*to find your estimated 1 rep max based on 3 rep max use the following calculation:

Wt. x reps performed x .0333 + wt = estimated 1 rep max

3 Sets: (Every 2:30 Minutes)

Deadlift (Tempo @ 21×1, NO Touch and go)

Set 1 = 5 Reps @ 65%

Set 2 = 5 Reps @ 75%

Set 3 = Max Reps @ 85%

*Percentages are based off of 90% of your Established Max.

Metcon (Time)

3-4 Sets:

Shoulders on Medball Barbell Hip Thrusts x 10

15-30 Wall Balls

Rest 2 Minutes

3 Sets:

8 DB Front Raise + 8 DB Lateral Raise + 8 DB Upright Row + DB 8 Renegade Row Each (May need two sets of DB’s)

Ring Plank Hold x 30-45 Seconds

Rest 90 Seconds

Strength

9 Sets: (EMOM)

Banded Deficit Speed Deadlift x 3 @45-55% + Banded Tension

Metcon (Time)

A) AMRAP in 8 minutes

4/3 Strict Chest to Bar Pull Up

8 Feet Elevated Decline Push Ups

4 Stone/Sandbag to Shoulder

Rest 4 Minutes

B) AMRAP in 8 Minutes

12 Wall Ball

12 Calorie Row

Rest 4 Minutes

C) AMRAP in 8 Minutes

6 Feet Elevated Supine Row

8 Feet Elevated Decline Push Ups

3 Stone/Sandbag to shoulder

Rest 4 Minutes

D) AMRAP in 8 Minutes

9/7 Wall Balls

9/7 Calorie Row

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