Wednesday, May 6, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds)

A) 3 Sets:

AMRAP in 90 Seconds

3 Burpee over DB

6 DB Power Clean

9 DB Thrusters/Wall Balls

Rest 90 Seconds

AMRAP in 90 Seconds

3 Burpee Over DB

6 DB Push Press

9 DB Front Squat

Rest 90 Seconds

B) 4 Sets: (EMOM)

Minute 1: 45 seconds of Hollow Hold

Minute 2: 30 seconds of Superman Punches

Minute 3: 12-15 Supine Heel Elevated Hip Bridge

Competition

Metcon (4 Rounds for reps)

A) 2 Sets:

Diamond Push-Ups x 10-20 @ 2011

Rest 60 seconds

Reverse Snow Angels x 20

(slow and controlled)

B) 3 Sets

Push Jerk + 3 Overhead Squats

C) 4 Sets:

Shoulder Press From Split Position x 3 (Building)

D) 4 Sets:

Split Jerk x 2

Sets 1-2 = 70%

Sets 3-4 = 75%

E) 5 Sets:

Back Squat

Set 1 = 5 Reps @ 65-70%

Set 2 = 3 Reps @ 75-80%

Set 3 = 1 Rep @ 85-90%

Set 4-5 = 10 Reps @ 70-80% of Set 3

F) 4 Sets:

Sets 1, 3 Perform:

200m Run

20 Push Press 135/95

Rest 90 Seconds

Sets 2, 4 Perform:

AMRAP in 90 Seconds

3 Burpee Over DB

6 DB Power Clean

9 DB Thrusters

Rest 90 Seconds

AMRAP in 90 Seconds

3 Burpee Over DB

6 DB Clean and Jerk

9 DB Front Squat