Monday, April 27, 2020

CrossFit Surge – CROSSFIT

Metcon (Time)

3 Rds For Time:

10 Strict Pull Ups or Rows

20 Push Ups

30 Sit Ups

40 Split Squat Switch or Lunges

30 Sit Ups

20 Push Ups

10 Strict Pull Ups or Rows

Rest 3 Minutes Between Rds

Barbell Strengh

A) Clean Warm Up

3 High hang clean Pulls + 3 High Hang Clean High Pulls + 3 High Hang Muscle Snatch + 3 Front Squat + 3 Tall Clean + 3 Front Rack Sotts Press + 3 Clean Grip Overhead Squats

A) 5 Sets:

2 Hang Clean High Pulls + 2 Power Clean @ RPE 6-7

B) 3 Sets:

Block (at Knee) Clean Pulls x 5 @95-100-105%

C) 3 Sets:

Front Squat @3031 x 12 @ RPE 7-8 (should have 2-3 reps in the tank

E) 3 Sets:

Single Leg RDL x 5 @ 25, 30, 35% of DL

DB Step Ups x 6 each

Star Side Plank Hold x 20-30 Seconds Each

Competition

Strength

A) Clean Warm Up

3 High hang clean Pulls + 3 High Hang Clean High Pulls + 3 High Hang Muscle Snatch + 3 Front Squat + 3 Tall Clean + 3 Front Rack Sotts Press + 3 Clean Grip Overhead Squats

A) 4 Sets:

2 Hang Clean High Pulls + 2 Power Clean @ RPE 4-5

B) 3 Sets:

Block (at Knee) Clean Pulls x 3 @80-85%

C) 3 Sets:

Front Squat @3031 x 8 @ RPE 6-7 (should have 2-3 reps in the tank

Metcon (AMRAP – Rounds and Reps)

Depending on personal need choose the option best for you.

Option 1: Power

10 Rds: (Wear a Vest if you have on and can)

6 Squat Jumps (As high as possible)

8 Chest to Bar Pull Ups

6 Split Squat Switch (As high as possible)

8 Handstand Push Ups (If you can perform strict do so or decrease reps)

Rest 1 minute between rounds

Option 2: Endurance

AMRAP in 20 Minutes (No Vest)

15 Air Squats

12 Chest to Bar Pull Ups

20 Reverse Lunges

12 Handstand Push Ups (you may kip)