Wednesday, March 21, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

A: 3 Position Pause Clean Pull + Hang Clean Complex

6 Sets: (Every 2 Minutes)

3 Position Pause Clean Pull (Below knee, Above Knee, Mid Thigh) + Hang Power Clean + Front Squat + Push Press + Hang Squat Clean Thurster

B: Push/Pull

3 Sets:

Tempo Front Foot Elevated Split Squat @ 21×1 x 6-8 each

Tempo Supinated Grip Bent Over Barbell Row @2121 x 6-8 each

C: Overhead Stability

Accumulate 3 Minutes Overhead hold with 103% of your shoulder Press

*Every Time you break Perform 12-15 Hip Extensions