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