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