Monday, April 15, 2019

CrossFit Surge – CROSSFIT

Essentials/Performance

Back Squat

9 Sets: (Every 2 Minutes)

Back Squat x 3-1

Set 1 = 3 Reps @ 79%

Set 2 = 2 Reps @ 82%

Set 3 = 1 Reps @ 85%

Set 4 = 3 Reps @ 82%

Set 5 = 2 Reps @ 85%

Set 6 = 1 Reps @ 88%

Set 7 = 3 Reps @ 85%

Set 8 = 2 Reps @ 88%

Set 9 = 1 Rep @ 91%

Metcon (AMRAP – Reps)

3-4 Sets: (Every 2 Minutes Rotate to different station)

Station 1 = 6 RNT Split Squat Each (Increase from last week) + 10-20 Band around hips Russian KB Swings (AHAP)

Station 2 = Row x 60 Seconds + 30 Seconds Burpees

Station 3 = 90 Seconds Rest

Competition

Strength

A) 5 Sets: (Every 90 Seconds)

Tall Block Power Snatch x 2 (Set blocks so bar is just below high hang)

B) 6 Sets: (EMOM)

Mid Block Snatch High Pull x 4 @ 60-70% (Focus on full extension and balance)

C) 5 Sets:

9-7-5-3-1 (Build to heavy but not maximal 2)

Front Squat

Deficit Deadlift

(Alternate between front squat and deadlifts every 2 minutes)

D) 1 Set:

50 Zombie Front Squat @1111 @ 40-50% of last set of Front Squat from C

50 Cambered Bar Zercher Good Mornings @ 20-30% of last set of C Deadlift

50 Barbell Glute Bridge @50-60% of last set of deadlift from C