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Wednesday, May 22, 2019

22
May

Wednesday, May 22, 2019

CrossFit Surge – CROSSFIT

Metcon (No Measure)

A) With a Partner Alternating Rows

10 Sets: (5 Each)

250/200m Row

*1 Partner Rows at a time

B) With a Partner Tabata Battle Rope

3-4 Rds Each:

2 Sets: (Change Exercise each round)

20 Seconds Work / 10 Seconds Rest x 2

*Partner 1 performs 2 rounds of :20 on and :10 off of given movement, than switches with partner.

C) With a Partner Complete:

120-200

Russian KB Swings

*Partners Alternate Every 10-15 Reps

D) With a Partner Complete:

60-100 Supine Ring Row

Alternate Every 6-10 reps

Competition

Strength

A) 5 Sets (Every 90 Seconds)

Clean & Jerk x 3 @ rpe 4-5

B) 4 Sets

Tempo Trap Bar Deadlift @ 51×1 x 5 @ 78% of Deadlift

Hurdle or Tuck Jump x 4

DB Squat Jump x 4 @ 30-40% of TBDL

Band Assisted Vertical Jump x 4

Rest 2:30

C) 4 Sets:

Bench Press x 1 (Build to 75-80%)

Bench Barbell Hip Thrusts x 12 @45-50% of Back Squat

D) 1 Set:

AMRAP in 2 Minutes:

Bench Press @ BW/80%

Metcon (Time)

Options

A) Row

3 sets

600m Row @ 2k pace

Rest 1 minute

200m Row @ 107% of 2k (1K pace)

Rest 4 minutes

Or

B) Run

3 X 400m Run @ 1 mile pace

Rest 1 minute between reps

Rest 5 minutes

2x300m Run @ 110-112% of mile

Rest 1 minute between reps

Rest 5 minutes

1x400m run @ 107% of mile pace

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