15
May
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