Wednesday, October 24, 2018

CrossFit Surge – CROSSFIT

Back Squat/Pull Up

4 Sets:

Tempo Back Squat @20×1 x 5

Tempo Supinated Grip Strict Pull Up @21×1 x 5-8

Essentials/Performance

Lunge Complex/YTW

3 Sets For Load:

12 Double KB/DB Suitcase Walking Lunge (6/6)

8 Double KB/DB Front Rack Walking Lunge (4/4)

4 Double KB/DB Overhead Walking Lunge (2/2)

Prone Incline Bench YTW x 8-10 each

Midline

3 Sets:

Side Plank Hip Crunch x 10 each

Star Side Plank Hold x 15-30

Hip Extension + Knee Tap each x 10

Iso Hip Extension Hold x 20-30 Seconds

Competition

Athleticism

A) 6 Sets:

Single Leg Triple Broad Jump (3 each)

(Rest 1 minute between sets)

B) 8 Total Sets: (4 Each)

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

C) 3 Sets:

DB Step Up Vertical Jump x 4 (just below parallel)

D) 5 Sets:

Lateral Shuffle x 80 yards (8×10 yards)

Push/Pull

3 Sets:

DB Step Up + DB Lateral Step Up x 5 each

Single Leg Barbell RDL x 7 each

Banded Front Raise to Band Pull a Part x 15-20

Metcon (No Measure)

4 Sets: (Every 2 Minutes)

Minutes 1-2 = 15-18/12-15 Cal Bike + 8 Front Rack Axle Lunge 155/105

Minutes 3-4 = 12-14/10-12 Calorie Ski + 8-12 Dual KB Snatch

Minutes 5-6 = 150m Run + 12-18 Toe to Ring

*Goal is to perform at 80-85% aerobic capacity, don’t treat each 2 minute section as max effort.