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Wednesday, September 13, 2017

13
Sep

Wednesday, September 13, 2017

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

12 alternating Barbell Front rack box step ups

6 Barbell Upright rows

60m 1 arm farmer carry

12 alternating Weighted Kossacks

Essential- Strength

Deadlift

3 Sets:

Set 1 = 6 Reps

Set 2 = 4 Reps

Set 3 = 2 Reps

Performance- Strength

Deadlift

3 Sets:

Set 1 = 5 @75%

Set 2 = 3 @85%

Set 3 = 1+@95%

*% Based off 90% + 10-20#

Essentials/Performance

A: Metcon (No Measure)

3 Sets:

Single Leg Hip Thrusts x 10-12 ea.

Banded Triple Threat x 8 ea.

Single Leg RDL x 8 ea.

Band Pull a Parts x 12-15

B: Metcon (Weight)

For Load:

2 Sets:

100ft. Sled Push

100ft. Farmers Carry

Rest 3 Minutes

*Goal is to go as heavy as possible as long as you can complete unbroken.

Competition

A: Metcon (Time)

5 Rds For Time:

12 DB Dealift 100/70 each hand

9 Stone to Shoulder

6 Stone on Shoulder Squats

Rest 3 minutes

B: Single Leg Deadlift

EMOM x 8

8 Single Leg Deadlift, Alternate Legs Each Minute

C: Metcon (Time)

Optional Row

For Time

1000m

800m

600m

400m

200m

Rest time takes to row

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