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Wednesday, May 19, 2021

19
May

Wednesday, May 19, 2021

CrossFit Surge – CROSSFIT

Metcon (Time)

A) 2 Sets:

Iso YTW Hold x 15 Seconds Each

Side Lying DB External Rotations x 12 each

GHD Hip Extension x 10-15

Goblet Squat @2211 x 5

Alternating Single Leg V-Ups x 10 ea.

B) 4 Rds:

Barbell/DB Complex (Build each set)

5 Deadlift

5 Hang Power Clean

5 Front Rack Reverse Lunge ea.

Max Calorie Row/Bike in 1 Minute (Goal is to INCREASE Calories and Weight each set)

Rest 2 Minutes Between Sets

Rest 5 Minute

C) For Time

40-30-20-10

Wall Ball

50 ft. DB Bear Crawl (https://www.youtube.com/watch?v=9rhNMNVWID8)

*Perform 30 Seconds Hanging Knee Tuck Hold between after each set

Competition

Metcon (Time)

A) 2 Sets:

Iso YTW Hold x 15 Seconds Each

Side Lying DB External Rotations x 12 each

GHD Hip Extension x 10-15

Goblet Squat @2211 x 5

Alternating Single Leg V-Ups x 10 ea.

B) Power Clean & Jerk (Every 90 Seconds)

Set 1 = 3 reps @ 70%

Set 2 = 2 reps @ 75%

Set 3 = 1 rep @ 80%

rest 2:00 *

Set 4 = 3 reps @ 75%

Set 5 = 2 reps @ 80%

Set 6 = 1 rep @ 80%

rest 2:00 *

Set 8 = 1 rep @80+%

rest 1:00 *

Set 8 = 1 rep @80+%

C) 3 rounds, not for time. Form, not fatigue focus

10X Tuck to handstand https://vimeo.com/192344354/01a9e25c36

10X low rings pull back to turn over drill https://vimeo.com/191243913/36b77a4ec7

* the key is to practice making your body rise and keeping tension on the rings with pulling back with straight arms BEFORE your try and sit forward over the rings

3 x Butterfly movement increase amplitude over 5 swings to full pull up (https://vimeo.com/180988725/2fa7c73f72)

Accumulate 1 minute bottom of the ring dip hold (https://vimeo.com/192071847/5536210993)

1-2x attempt free standing handstand as long as possible (if unable to hold for at least 10-15 Seconds perform hold perpendicular to wall)

D) 3 Sets

Row

375m fast,

375m recovery pull,

750m fast, 15sec rest,

-100m walk b/t sets-

*Score Slowest 750m Time

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