Friday, September 14, 2018

CrossFit Surge – CROSSFIT

Metcon (Weight)

3 Sets: (EMOM)

Minute 1 = 5 Deadlift

Minute 2 = 5-10 Burpee Pull Ups

Minute 3 = 4 Deadlift

Minute 4 = 10-20 yard Seal Walk

Minute 5 = 3 Deadlift

Minute 6 = 6-15 Ring Push Ups

Minute 7 = 2 Deadlift

Minute 8 = 6-12 Wt. Sit Up to Overhead Press

*Use weight for deadlift that is RPE 5-6

Essentials/Performance

Competition

Explosive

6 Sets:

Banded Trap Bar Speed Deadlift x 2 @30% 1RM Deadlift

Reactive Wt. Box Jump x 1 (https://www.youtube.com/watch?v=jIgEXOiF0Mk)

Standing Broad Jump x 1

Rest 3 Minutes

*Goal is to focus on using the quads a little more on the deadlifts compared to a traditional DL. Move the bar with as much force as possible, if you feel as if you’re standing slow lighten the load. Goal is to work on explosiveness not maximal strength.

Snatch

5×2 (RPE 6-8)

Clean & Jerk