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