28
Sep
Friday, September 28, 2018
CrossFit Surge – CROSSFIT
Essentials/Performance
Metcon (Weight)
3 Sets: (EMOM)
Minute 1 = 5 Deadlift
Minute 2 = 5-10 Burpee to Plate
Minute 3 = 5 Sumo Deadlift
Minute 4 = 10-20 yard Seal Walk
Minute 5 = 3 Deadlift
Minute 6 = 40-70 Double Unders
Minute 7 = 3 Sumo Deadlift
Minute 8 = 4-12 Dips
*Use weight for deadlift that is RPE 5-6
Competition
Explosive
5 Sets:
Banded Trap Bar Speed Deadlift x 3 @35% 1RM Deadlift
Reactive Wt. Box Jump x 1 (https://www.youtube.com/watch?v=jIgEXOiF0Mk)
Standing Broad Jump + Tuck Jump x 2 (broad jump to tuck jump, broad jump to tuck jump)
Snatch
5×3 (RPE 6-8)
Clean & Jerk
5×3 (RPE 6-8)
Deadlift
3×8 (RPE 6-7)
Back Squat
4×8 (RPE 6-8)
Metcon (AMRAP – Rounds and Reps)
“Death by Ring Muscle Up”
EMOM:
Minute 1 = 1 Muscle Up
Minute 2 = 2 Muscle Ups
Minute 3 = 3 Muscle Ups
Minute 4 = 4 Muscle Ups
etc… as long as possible