Wednesday, May 13, 2020
CrossFit Surge – CROSSFIT
Metcon (No Measure)
A) 3 Sets: EMOM
Minute 1 = 30 Seconds Row Calories or Burpee
Minute 2 = 30 Seconds Front Squats
Minute 3 = 30 Seconds Pull Ups/Supine Row/Bent Over Row
B) 3 Sets: Every 3 Minutes Perform
Top Number of Calories or Burpees Performed From 30 Seconds Max Effort
Top Number of Front Squat Performed From 30 Seconds Max Effort
Top Number of Devils Press or KB Swings Performed in Max Effort
*Example. Top set of Calories was 12, Top set of Front Squat was 15, Top set of Pull Ups was 8. For the 3 sets every 3 minutes you would perform:
12 Calorie Row
15 Front Squat
8 Pull Ups
Barbell Strength
A) 6 Sets
Depth Drop to Broad Jump
Diamond Push Ups x 10-20
Reverse Snow Angels x 20 (https://www.youtube.com/watch?v=ZYIHJ3m6UCo)
(slow and controlled)
B) 4 Set:
1 Clean Pull + 3 Hang Power Clean + 4 Front Squat
B) 8 Sets: (Every 2 Minutes)
Deadlift x 2 (RPE 7-8)
C) 3 Sets:
Tempo Front Rack Bulgarian Split Squat @3031 x 8 each
Supinated Grip Bent Over Row x 5-7 (Sets 1-2 perform 5-7 reps on last set drop to 80% of weight performed on set 2 and perform max reps)
E) 3 Sets
Toes Elevated RDL x 8-10 (https://www.youtube.com/watch?v=4-l6t_ziW8I)
12-16 Single Leg Alternating V-Ups
12-16 Reverse Sit Up Heel Raises (https://www.youtube.com/watch?v=A8WcyGhYDoM)
12 Side Plank Crunches Each (https://www.youtube.com/watch?v=kwoqXjG_ygQ)
Competition
Metcon (Calories)
A) 2 Sets:
Diamond Push-Ups x 10-20 @ 2011
Rest 60 seconds
Reverse Snow Angels x 20
(slow and controlled)
B) 3 Sets
Push Jerk + 3 Overhead Squats
C) 4 Sets:
Jerk From Split Position x 3 (Building)
D) 4 Sets:
Split Jerk
Sets 1-2 = 3 Reps @65-70%
Sets 3-4 = 2 Reps @75-80%
Sets 5-6 = 1 Rep @85-90%
E) 5 Sets:
Back Squat
Set 1 = 5 Reps @ 65-70%
Wt. Strict Pull Up x 2 (Building)
Set 2 = 3 Reps @ 75-80%
Wt. Strict Pull Up x 2 (Building)
Set 3 = 1 Rep @ 85-90%
Wt. Strict Pull Up x 2 (Building)
Set 4-5 = 10 Reps @ 73-83% of Set 3
3 Strict Pull Ups @ 65% of 2 Rep Established in set 1-3
6 Unweighted Strict Pull Ups
F) 5 Sets:
AMRAP in 2 Minutes
15 Bar Facing Burpee
15 Push Press 95/65
Remaining TIme:
Row or Bike for Calories
Rest 2 Minutes
Optional Aerobic
One set of:
1 Minute of Running (hard)
30 seconds of Easy Recovery Jog
2 Minutes of Running (hard)
60 seconds of Easy Recovery Jog
4 Minutes of Running (hard)
120 seconds of Easy Recovery Jog
4 Minutes of Running (hard)
120 seconds of Easy Recovery Jog
2 Minutes of Running (hard)
60 seconds of Easy Recovery Jog
1 Minute of Running (hard)
30 seconds of Easy Recovery Jog
