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.