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Wednesday, September 26, 2018

26
Sep

Wednesday, September 26, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

15 Yard Sled Push

5 Sets:

Build to heaviest weight can sled push for 15 yards

Push/Pull/Midline

3 Sets:

Internal Band Distraction DB/KB Split Squat x 6-8 each

Prone Incline Batwing Row x 8-12

Split Stance RDL x 6-8 each

DB Cuban Press x 6-8

Star Side Plank x 20-30 seconds

Competition

Metcon (Time)

For Time:

18-12-9-6

Sandbag/Stone to Shoulder

Single Arm KB/DB Overhead Squat (Each)

Push/Pull/Midline

3 Sets:

Back Rack Step Ups x 6 each

Single Leg Barbell RDL x 6 each

Start Side Plank Hold x 20-30 Seconds each

Metcon (No Measure)

Row 5 Minutes @ 88% of 2K Pace, 2 Minutes easy recovery Pace

Row 5 Minutes @ 92% 2K Pace, 2 Minutes easy recovery Pace

Row 5 Minutes of 20 seconds max effort w/40 seconds easy recovery pace

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