Wednesday, September 18, 2019

CrossFit Surge – CROSSFIT

Strength

In 8 Sets or less:

Build to today’s Deadlift (Sets 1-3 Every 90 seconds, Sets 4-8 Every 2:30)

5 @ 50-60%

4 @ 65-70%

3 @ 75-80%

3 @ 85-90%

3 @ 93-95%

3 @ 98-102%

If needed take 1-2 more sets

Metcon (4 Rounds for reps)

3 minutes Row For Distance

Rest 1 Minute

3 minutes BW Box Step Ups (Every 10 Steps perform 5 DB Deadlift)

Rest 1 minute

3 minutes Burpee Pull Ups (Every 5 Reps perform 10 DB Renegade Row 5/5)

Rest 1 minute

3 Minutes Sit Ups (Every 10 Reps perform 20 Russian twists 10/10

Competition

Metcon (AMRAP – Reps)

A) 3 Rds For Reps

1 minute Devil Press 50/35

1 minute Ring Muscle Up

1 minute Overhead Squats 95/65

Rest 1 minute

*Goal is total reps, push intensity. DO NOT PUT BAR DOWN. You may rest if you have to but you’re not allowed to put bar down during 1 minute of squats.

B) 3-4 Sets

45-60 Seconds wall Sit

Low Incline DB Bench x 8-10

Sandbag Kang Squat x 6-10

High Elbow Bent Over Single Arm DB Row x 8-12 each

Banded TKE x 15-25

Metcon (No Measure)

Endurance

Option 1

Row

10 minutes @ 88% of 2K Pace

Rest 4 minutes

3x100m @ max effort

Rest 90 seconds between sets

3x200m @ max Effort

Rest 2 minutes between sets

Option 2

Run

20 minutes @65-70% of 1 mile Pace

Rest 2 minutes

3x100m sprint

Rest 2 minutes between sets

2x150m sprint

Rest 2 minutes between