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