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