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Wednesday, May 9, 2018

9
May

Wednesday, May 9, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

20 Seconds Hip Bridge

Band Pull a Parts x 10

8 KB/DB Front Rack Kneeling to Standing (Up/Downs https://www.youtube.com/watch?v=T6aq8UwIp2k)

10 Banded Face Pulls

20 Seconds Jump Rope

Essentials/Performance

Deadlifts From Blocks

4 Sets:

Deadlift From Blocks x 3

Competition

Endurance

Metcon (No Measure)

Dynamic Warm Up + Run Drills

Easy 800m to continue warm up

6x50m max effort sprint then straight into a 300m Run

3 Minutes Rest between sets

Strength

Push/Pull/Pull

3 Sets:

Bulgarian Split Squat x 10 each

Single Leg RDL x 10 each

Tempo Strict Pull Up @ 5000 x 6

Metcon (4 Rounds for time)

4 sets: Time each run

12 Deadlift (Comp = Overhand grip Axle Bar Deadlift)

20 Seconds Parallette Tuck L-Sit

5 Burpee Broad Jumps

200m Run (Goal is to increase pace each set) (Comp = If you perform the Endurance Row 250m instead of 200m Run)

Rest 90 Seconds between sets

*Choose a weight you can perform UB for the 1st set

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