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Wednesday, October 2, 2019

2
Oct

Wednesday, October 2, 2019

CrossFit Surge – CROSSFIT

Strength

A) 4 Sets

Low Incline DB Bench x 8-10

RNT DB Split Squat x 8 each

15/12 Calorie Row

Rest 90 seconds

C) 4 Sets

Prone Incline DB Batwing Row x 8-10

Spanish Squats x 8-15 (add Goblet if can) https://youtu.be/VltrVzeGmcM

30-45 Seconds wt Plank Hold

30-45 Seconds Iso Sorensen Hold

Rest 90 seconds

Competition

Strength

A) 2 Sets Each

Hidens x 10 each

Bent Over YTW x 6-8 each

Rest 1 Minute

C) 2 sets

10 yard lateral shuffle x 4 each

Seated Cuban press x 5

Rest 1 Minute

D) 2 sets

Depth drop to broad Jump x 3

Blackburns x 6 (https://youtu.be/-Lnqtibxboo) 1st exercise or demo

Rest 1 Minute

E) 3 Sets

Back Squat x 5 @73%

*last set Back Squat perform amrap leave 1-2 reps in tank

F) 2 Sets

Single Arm Deficit Farmers Handle Deadlift x 8 each

Walking Lunge x 125 ft.

G) 2 Sets: Perform After WOD

GH Raise x 6-8

30 seconds wt iso Sorensen Hold

Med Ball Knee to Elbow x 8-12

Tempo GHD Sit Ups @31×1 x 8-12

Metcon (Time)

For Time:

400m Run

21 Burpee over barbell

400m Run

15 Burpee Over Barbell

400m Run

9 Burpee Over Barbell

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