Wednesday, May 27, 2020
CrossFit Surge – CROSSFIT
Metcon (No Measure)
A) 6 Sets: (EMOM)
Minute 1 = 15/12 Calorie Row or Bike
Minute 2 = 10-15 each Single Arm Bent Over Row
Minute 3 = 30 Seconds Strict Handstand Push Up Holds or Shoulder Press
Minute 4 = Rest
B) 3 Sets:
10 Side Plank Reach Throughs each
20 Superman Punches
30 Seconds Hollow Hold
Rest 30 Seconds
Barbell Strength
A) 6 Sets
Depth Drop to Broad Jump
Diamond Push Ups x 10-20
Reverse Snow Angels x 20 (https://www.youtube.com/watch?v=ZYIHJ3m6UCo)
(slow and controlled)
B) 4 Set:
1 Clean Pull + 3 Hang Power Clean + 4 Front Squat
B) 8 Sets: (Every 2 Minutes)
Deadlift x 2 (RPE 7-8)
C) 2 Sets:
Tempo Front Rack Bulgarian Split Squat @3031 x 6 each
Supinated Grip Bent Over Row x 4-6
1 Set
set drop to 80% of weight performed on set 2 and perform max reps Front Rack Lunges, than same for bent over row
E) 3 Sets
Toes Elevated RDL x 5-7 (https://www.youtube.com/watch?v=4-l6t_ziW8I)
12-16 V-Ups
12-16 Reverse Sit Up Heel Raises (https://www.youtube.com/watch?v=A8WcyGhYDoM)
10 each Side Plank Reach Throughs
Competition
Metcon (AMRAP – Rounds and Reps)
A) 2 Sets:
Banded YTW x 8 each
Wall Sit + Wall Slides x 10
Goblet Squat x 5 @3211
10 Alternating V-Up + 10 Stalder Leg Lifts
B) 3 Sets (Every 2 minutes)
Squat Jerk x 3 (skill work, building)
Banded Triple Threat x 5
C) 3 Sets:
Press From Split Position x 5 (Building)
Single Arm DB Chain Saw Row x 30 seconds each
D) 8 Sets (every 2 Minutes)
Split Jerk
Sets 1-2 = 3 Reps
Sets 3-4 = 2 Reps
Sets 5-6 = 1 Rep
Sets 7-8 = 1 Rep
*Goal for today is to build to today’s 1RM.
E) 5 Sets:
Back Squat
Set 1 = 5 Reps @ 65-70%
Wt. Strict Pull Up x 1 (Building)
Set 2 = 3 Reps @ 75-80%
Wt. Strict Pull Up x 1 (Building)
Set 3 = 1 Rep @ 85-90%
Wt. Strict Pull Up x 1 (Building)
Set 4-5 = Find today’s 10 RM
3 Strict Pull Ups @ 65% of 1 Rep Established in set 1-3
6 Unweighted Strict Pull Ups
F) AMRAP in 20 Minutes:
20 Thrusters 135/95
20 Pull Ups
20 Burpees
*We haven’t performed this wod in along time. This is a capacity tester. Work on pacing and be smart.