Wednesday, May 15, 2019

CrossFit Surge – CROSSFIT

Strength

A) 4 Sets each (alternate every 90 seconds)

Z Press x 5-7

Bent Over pendlay Row x 30 Seconds

B) 4 Sets (Alternating Every 90 Seconds)

Snatch Grip Deadlift x 6

Glute bridge x 10-15

C) 3 sets

Medball dead bug x 30-45 seconds

Incline YTW x 8-10 each

Banded TKE x 15-25

Competition

Strength

A) 5 Sets (Alternating Every 2 minutes)

Behind the neck Jerk + Jerk Grip Overhead Squat x 3-3-3-3-2 (Perform 3 jerk than overhead squats)

Strict Pull Ups x 10

B) 10 minutes (EMOM)

1st 5 minutes

5 DB Floor Press

5 Glute Bridge DB Floor Press

5 Ring Dips

2nd 5 minutes

5 DB Push Press

5 Ring Dips

C) 10 minutes (EMOM)

Odd minutes = Double KB/DB Step Ups x 6 each

Even minutes = Nordic Drops x 6-10

D) 4 sets

400m run (EZ Pace)

Rest 60 seconds

200m run (Fast pace)

Rest 2 minutes