Friday, January 5, 2018
CrossFit Surge – CROSSFIT
Warm-up
Warm-up (No Measure)
Dynamic Warm Up
Essentials
A: Front Squat
3 Sets: (Every 2 Minutes)
Front Squat x 4-6
B: Back Squat
3 Sets: (Every 2 Minutes)
Back Squat x 4-6
Metcon (Time)
For Time:
15 DB Thrusters
9 Deadlift
6 Bar Facing Burpee
12 DB Thrusters
12 Deadlift
6 Bar Facing Burpee
9 DB Thrusters
15 Deadlift
6 Bar Facing Burpee
Performance
Texas Squat Program
3 Sets:(Every 3:30 Minutes)
Front Squat/Back Squat: 4X7/13 @ 65% (of max FS)
*Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 65% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.
Metcon (Time)
For Time:
21 DB Thrusters 40/25
9 Deadlift 185/125
9 Bar Facing Burpee
15 DB Thrusters
15 Deadlift
9 Bar Facing Burpee
9 DB Thrusters
21 Deadlift
9 Bar Facing Burpee
Competition
A: Snatch
9 Sets: (Every 2 Minutes)
3 @70%
2 @80%
1 @85%
3 @80%
2 @85%
1 @90%
3 @85%
2 @90%
1 @95%
B: Clean and Jerk
9 Sets: (Every 2 Minutes)
3 @65%
2 @75%
1 @80%
3 @75%
2 @80%
1 @85%
3 @80%
2 @85%
1 @90%
C: Deadlift
4×2 (RPE 8-9)
D: Metcon (Time)
For Time:
21 DB Thrusters 50/35
9 Deadlift 225/155
9 Bar Facing Burpee
15 DB Thrusters
15 Deadlift
9 Bar Facing Burpee
9 DB Thrusters
21 Deadlift
9 Bar Facing Burpee
E: Midline/Ring Skill
Accumulate 10 Minutes Plank:
Every 2 min complete the following ring complex
2 ring swings
1 muscle up
2 strict dips
20 sec. Tuck sit
Slow eccentric lower down to hang (lower down should take 5-10 sec)
Scaled Complex (perform on low rings)
3 strict dips
20 sec. Tuck sit
Roll back to 10 ring rows