Friday, December 6, 2019

CrossFit Surge – CROSSFIT

Strength

3 Sets

1 1/4 Back Squat @2111 x 4

Back Foot Elevated Single Leg RDL x 8 Each

1/2 Kneeling Up Downs x 5-8 each

Metcon (AMRAP – Rounds and Reps)

Essentials

AMRAP in 7 Minutes

2-4-6-8-10…etc…

Deadlift

Wall Ball

Burpee

Performance

AMRAP in 7 Minutes

2-4-6-8-10…etc…

Deadlift 95/65

Thruster

Over Bar Burpee

Competition

Strength

A) Big Barbell Warm Up (perform 3 reps of each movement)

Sumo Deadlift

Conventional Deadlift

Hang Muscle Clean

Tall Clean

Front Squat

Front Rack Sotts Press (place heels on plates if need to)

Shoulder Press

Push Press

Push Jerk

Split Jerk

Squat Jerk

Behind the neck snatch grip push press

Overhead Squat

Snatch Balance

Drop Snatch

Tall Snatch

Snatch from below knee

A) 2 Sets: (Every 90 Seconds)

3 Position Muscle Snatch

B) 3 Sets: (Every 90 Seconds)

3 Position Power Snatch @ 65-75%

C) 3 Sets: (Every 90 Seconds)

2 Position (Above knee, just below knee) Snatch PULL @ 80-90% (Pause in each position for 2 count before executing)

D) 4 Sets:

Overhead Squat x 5 @22×1 (RPE 6-7)

E) 3 Sets (perform after wod)

Dual KB Front Rack Curtsy Lunge x 6 each

Back Foot Elevated on Plate/Block Single Leg RDL x 6-8 Each

Reverse Hypers x 45 Seconds

Metcon (Time)

5 Rds For Time: (14 minute Cap)

7 Back Squat (From Rack) @50-60% of 1 RM

5 Clean & Jerk @ 50-60-70-80-85/90%

7 Bar Facing Burpee

*loading on C&J increases each round, last bar is 85-90% depending on previous loads. Can be power for full.