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Wednesday, September 11, 2019

11
Sep

Wednesday, September 11, 2019

CrossFit Surge – CROSSFIT

Strength

Wendler Method Week 12

This week will be a deload week. This week will focus on moving the bar with speed and moving the bar in the same movement pattern you moved it for the heavy loads.

3 Sets: (Every 90 Seconds)

Deadlift

Set 1 = 5 Reps @ 40%

Set 2 = 5 Reps @ 50%

Set 3 = 5 Reps @ 60%

*Percentages based off 90% + 20 lbs of 1 RM.

B) 2 sets

Banded at hip DB/KB RDL Complex x 5-7 each (heels touching, ft. Hip width, Sumo)

Barbell Hip Thrusts x 25

Side Plank Hip Crunches x 10-15 each

Rest 2 minutes

C) 2-3 sets

Max Rep Full ROM Plate Front Raise

Max Rep Plate Pinch Upright Row

Max Rep DB Supinated Curl to Hammer Curl to L-Lateral Raise to Eccentric Lateral Raise

Rest 1 Minute

Competition

Metcon (Time)

A) 4 Sets

Deadlift x 3 @31×1 75-85%

Single leg hop x 4 (2/2)

Over stick jump x 3

High Box Jump

Rest 2 minutes

B) 2 sets

Deadlift x 5 @80-85%

Rest 2 minutes

C) 8 Sets (4 each Alternating)

Sets 1, 3, 5, 7 Perform

2 Rds

3 Power Clean @ Bodyweight

6 Push Ups

9 Air Squats

Than

Row 15/12 Calories

Rest 90 Seconds

Sets 2, 4, 6, 8 Perform

2 Rds

3 Power Snatch @ 75% of Bodyweight

6 Overhead Squats

9 Chest to bar Pull Ups

Than

12/9 Calorie Ski

Rest 90 Seconds

D) 3 sets

Hollow alternating V-Ups x 20-30

Single leg Reverse Hypers x 10 each

Hollow Hold x 30 seconds

Reverse hyper hold x 30 seconds

Rest 2 minutes

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