14
Sep
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
5×2 (RPE 6-8)
Deadlift
4×6 (RPE 8-9)