Friday, July 10, 2020
CrossFit Surge – CROSSFIT
Metcon (AMRAP – Rounds and Reps)
A) 1 Sets:
Barbell or DB RDL x 5
Barbell or DB Bent Over Row x 5
Barbell or DB High Hang Clean High Pulls x 3
Barbell or DB High Hang Muscle Clean x 3
Barbell or DB High Hang Power Clean x 3
Barbell or DB Shoulder Press x 3
Barbell or DB Push Press x 3
Barbell or DB Push Jerk x 3
Barbell or DB Squat Clean from Shins to Overhead x 3
B) 3 Sets
Front Squat x 5 @11×1
Bent Over YTW x 8 each
or
Goblet Squat x 12-10-8
Bent Over YTW x 8 each
C) AMRAP in 13 Minutes
5 Bar Muscle Up or Strict Pull Ups
30 Double Unders
5 Barbell or DB Squat Clean to Overhead
5 Burpees Over Barbell or DB’s
Barbell Strength
A) 2 Sets:
Push Up + Shoulder Tap x 5-10
Bent Over YTW x 5
Goblet Squat @3311 x 5
Plank Hold on Elbows x 45-60 Seconds
A) 5 Sets:
Hang Power Snatch + Power Snatch @ RPE 6-7
B) 4 Sets:
Barbell Z-Press x 8
Strict Wide Grip Pull Up x 6-8
C) 3 Sets
DB Bench or Floor Press x 12
Band Pull A Parts x 20-30
D) 3 Sets
Dips x 8-12
6 Way Shoulder Raise x 6
E) 2 Sets
Diamond Push Ups @ 1111 x Max
Pronated Grip Bent Over Row x 1 Minute Max
Wide Grip Push Ups @ 1111 x Max
Supinated Grip Bent Over Row x 1 Minute Max
Normal Width Push Ups @ 1111 x Max
Competition
Metcon (2 Rounds for reps)
2 Sets:
LAX Ball Lat Arm Abb/Adduction x 6-8 each
Single Arm Upright Row x 12 each @3121
LAX Peanut Thoracic Smash x 30 Seconds
DB/KB Windmill x 6 each
Banded Wrist DB Shoulder Press @3131 x 8-10
Banded Face Pulls x 20
A) 3 Sets (Every 2 minutes)
Push Jerk + 3 Clean Grip Overhead Squat
B) 5 Sets (Every 2 Minutes)
Pause Power Snatch (Pause off the floor at the knee for 3 seconds each rep)
Start @70% and build to today’s heavy single
C) 4 Sets (Every 2 Minutes)
Back Squat
Set 1 = 4 @ 65-70%
Set 2 = 3 @ 75-80%
Set 3 = 2 @ 80-85%
Set 4 = 1 @ 85-90%
Than
1 Set
Back Squats x 10-15 @ 75%
D) AMRAP in 8 Minutes
5 Bar Muscle Up
30 Double Unders
15 Burpees
Rest 5 Minutes
AMRAP in 5 Minutes
Squat Clean (165/110)
Shoulder to Overhead