Friday, April 20, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

45 Seconds Jump Rope

45 Seconds Plank Hold (Ring Plank Hold if you’re able)

30 Seconds Iso Hip Extension Hold

Essentials/Performance Metcon

Tempo Back Squat

5 Sets:

Tempo Back Squat @32×1 x6-6-5-5-4

Competition

A: High Hang Clean + Jerk

4 Sets:

2 High Hang Clean + 2 Jerk (RPE 6-7)

B: Lower Push/Pull

3 Sets:

Tempo Kang Squat @3111 x 4-6

Tempo Wt. Hip Extension @3012 x 6-8

C: Tempo Snatch Grip Deadlift

4 Sets:

Tempo Snatch Grip Deadlift @4000 x 3 (RPE 7-8)

Essentials/Performance/Competition

Metcon (Time)

For Time:

1000m Row

40 Jumping Lunges (20/20)

100 Double Unders

40 DB Push Press

20 Burpee