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Wednesday, October 10, 2018

10
Oct

Wednesday, October 10, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Prone on flat bench W Row to Overhead Press x 6

Banded A’s x 12

Banded Face Pulls x 18

Essentials/Performance

Metcon (Weight)

5 Sets:

Build to heaviest weight 10 yard Forward Sled Push + 10 yard Backwards Sled Drag

Push/Pull/Midline

3 Sets:

Double KB/DB Front Rack Internal Band Distraction Split Squat x 5-7 each

Prone Incline Iso Batwing Hold x 30 Seconds

Prone Incline Batwing Row x 12-15

Wt. Hip Extension x 8-12

Side Plank Banded Row x 8-12 eachhttps://www.youtube.com/watch?v=McsplDtKEIE

Competition

Athleticism

A) 6 Sets:

Triple Broad Jump (Rest 1 minute between sets)

B) 6 Total Sets: (3 Each)

Lateral Bounding x 20 yards (Rest 1 minute between sides)

C) 3 Sets:

DB Step Up Vertical Jump x 8 (just below parallel)

D) 5 Sets:

Lateral Shuffle x 80 yards (8×10 yards)

Push/pull accessory

3 sets

Back rack step ups x6 ea

Single leg barbell rdl x 6 ea

Band pull a parts x 30 (15 pronated/15 supinate)

Metcon (No Measure)

2 Sets:

800m @ 8K pace (89% of 2K)

Rest 90 Seconds

1000m @ 8K (89% of 2K pace)

Rest 45 Seconds

400m @ 3K pace (96% of 2K)

rest 4 minutes

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