Wednesday, October 3, 2018
CrossFit Surge – CROSSFIT
Backwards Sled Drag
5 Sets:
Build to heaviest weight backwards sled drag
Essentials/Performance
Push/Pull/Midline
3 Sets:
Internal Band Distraction DB/KB Step Back Lunge x 6-8 each
Prone Incline Alternating from top Batwing Row x 6-8
Walking Death March (walking staggered stance alternating rdl) x 6-8 each
DB Cuban Press x 6-8
Star Side Plank x 20-30 seconds
Competition
Athleticism
A) 5 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 10 (just below parallel)
D) 5 Sets:
Lateral Shuffle x 60 yards (6×10 yards)
Metcon (No Measure)
3 Sets:
600m @ 2K pace
Rest 60 Seconds
200m @ 107% of 2K pace
Rest 60 Seconds
600m @ 2K pace
rest 4 minutes
Accessory
3 Sets:
Bulgarian Squat x 5 each
Single Leg RDL x 5 each
Band Straight Arm Pull Down x 15-20
Band Pull a Parts x 20 (10 Pronated/10 Supinated)
Star Side Plank x 30 Seconds each