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