Monday, April 4, 2020

CrossFit Surge – CROSSFIT

Metcon (4 Rounds for reps)

A) 4 Sets:

AMRAP in 2 Minutes:

8-10 1 1/4 Goblet or Front Squat @ 21×1

12-15 DB or Barbell Push Press

Remaining Time AMRAP:

Burpee

Rest 1 Minute

B) 3 Sets:

DB Alternating Bent Over DB Row row or 1 1/4 Bent Over Barbell Row x 8-10 each

DB or Barbell Floor Press x 8-10

Bulgarian Split Squat @3111 x 8-10 each

Barbell Strength

A) 3 Sets:

Every 3 Minutes Perform

5 Double DB Squat Jumps

5 Unweighted Max Vertical Jump

8/6 Calorie Row Sprint

*Squat Jumps = DBs by side, touch single deads of both dbs to floor and explode up into a max vertical leap.

B) 3 Sets:

1 1/4 Front Squat @21×1 x 4

C) 6 Sets: (Every 2 Minutes)

Power Clean

Sets 1-3 = 80% of Power Clean

Sets 4-6 = 85% of Power Clean

D) 5 Sets: (Every 3 Minutes)

Back Squat x 4 @ 74-82%

Bench Press/Floor Press x 4

E) 3 Sets:

DB Bench/Floor Press x 10

Dynamic Push Ups off Bench or Clapping Push Ups x 10

Competition

Metcon (No Measure)

A) 3 Sets:

Every 3 Minutes Perform

5 Double DB Squat Jumps

5 Unweighted Max Vertical Jump

8/6 Calorie Row Sprint

*Squat Jumps = DBs by side, touch single deads of both dbs to floor and explode up into a max vertical leap.

B) 6 Sets: (Every 2 Minutes)

Power Clean + Push Jerk

Sets 1-3 = 80% of Power Clean

Sets 4-6 = 85% of Power Clean

C) 6 Sets: (Every 3 Minutes)

Back Squat x 4 @ 74-82%

Bench Press/Floor Press x 4

Metcon (4 Rounds for reps)

4 Sets:

AMRAP in 4 Minutes

28/22 Calorie Row

80 Double Unders

16 Alternating Single DB Hang to Overhead (8/8)

Max Burpee to 6″ Target

Rest 3 Minutes