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Wednesday, May 23, 2018

23
May

Wednesday, May 23, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Elbow on Knee External Rotation x 6-8 each

2 Turkish Get Ups Each

Banded Lateral Steps x 6 each

Banded Monster Walk Forward/Backwards x 12 each

10 Alternating Box Step Ups

Competition

Endurance

Metcon (No Measure)

4 x (3 x 400m) at 5k pace (~1:43/400*) w/ 30 sec rest b/t reps and 5 minutes rest b/t sets

*If 1:43 feels lower than RPE 8-9, then boost average completion time for each 400.

Strength

A: Snatch Pull/Standing Broad Jump

3 Sets:

Snatch Pull x 5 (Up to 105%)

Standing Broad Jump x 3 (Perform 1 small jump right into 1 large jump = 1 rep)

B: Push/Pull/Pull

2 Sets:

Back Rack Reverse Lunge x 20 (10/10)

Single Leg Barbell RDL x 10

Tempo Strict Pull Ups @5000 x 8

Essentials/Performance/Competition

Metcon (4 Rounds for distance)

4 Sets:

4 DB Deadlift

6 Hang DB Power Clean

20 yard Cross Body Overhead Carry (10 yards RT arm OH, LT Farmers Carry, 10 yards LT arm OH, RT Farmers Carry)

Max Distance Row in 2 Minutes (Goal to increase Distance each set, choose a weight that is tough but can perform UB)

Rest 2 Minutes Between

Rest 5 Minutes

10 Minutes Continuous Effort

30 Seconds Front Rack Wall Sit

2 Wall Walk (10 yard Handstand Walk)

10 Hip Extension @21×1

10 DB Renegade Row 5/5

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