Wednesday, October 31, 2018

CrossFit Surge – CROSSFIT

Back Squat/Strict Pull Up

4 Sets:

Tempo Back Squat @10×1 x 5

Tempo Mixed Grip Strict Pull Up @21×1 x 5-8 (Sets 1&3 RT Pronated, LT Supinated, Sets 2&4 RT Supinated, LT Pronated)

Lunge Complex/YTW

3 Sets For Load:

6 Double KB/DB Overhead Walking Lunge (3/3)

10 Double KB/DB Front Rack Walking Lunge (5/5)

14 Double KB/DB Suitcase Walking Lunge (7/7)

Prone Incline Bench YTW x 8-10 each

Mindline

3 Sets

Reverse V-Up x 10-15

Hollow Flutter Kicks x 20-30 Seconds

Banded Good Mornings x 15-20

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 3 (just below parallel)

D) 5 Sets:

Lateral Shuffle x 100 yards (8×10 yards)

Push/Pull

3 Sets:

DB Step Up + DB Lateral Step Up x 5 each

Single Leg Barbell RDL x 5 each

Barbell Hip Thrusts x 5

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

Metcon (No Measure)

Row:

1700m

Rest 5 Minutes

1300m

Rest 5 Minutes

900m Row

Rest 5 Minutes

500m Row

(Alternate pace every 200m between 2K pace and easy recovery row pace. Sprint final 100m of each interval)

*Accumulate 1 Minute L-Sit & 1 Minute Hollow Hold during 5 minutes rest