Monday, December 2, 2019

CrossFit Surge – CROSSFIT

Warm-up (No Measure)

2 Sets:

Side Lying off Bench Lateral DB Raise x 8 each

Heels on Bench 90 degree Hip Bridge x 12-15

5 Scapular Pull Up + 6-8 Arch Hollow Swings

Side Plank Hip Lifts x 10 each

Metcon (No Measure)

4 Sets:

Minute 1 = Pull Up Option

Minute 2 = 6 DB Power Clean + 10-15 Wall Balls

Minute 3 = 3-6 Burpee Box Jump Overs (or 5-10 Burpee no box jump) + 4-12 Push Ups

Minute 4 = 1 Minute Row/Bike For Distance (Goal to increase distance each set)

Minute 5 = Rest

*Pull Up Options:

1) Ring Muscle Up/Transitions x 2-5

2) Bar Muscle Up x 2-5

3) Strict Pull Up + Kipping Pull Ups x 1-4 + 2-6

4) Strict Pull Ups x 2-5

Competition

Warm-up (No Measure)

2 Sets:

Side Lying off Bench Lateral DB Raise x 8 each

Heels on Bench 90 degree Hip Bridge x 12-15

5 Scapular Pull Up + 6-8 Arch Hollow Swings

Side Plank Hip Lifts x 10 each

Metcon (Time)

For Time:

15-12-9 Ring Muscle Up

21-15-9 Double KB Front Squat

or

EMOM x 5 each

Minute 1 = 2-5 Ring Muscle Up

Minute 2 = Double KB Front Squat x 7-10

Strength

A) 5 Sets: (Every 2:30)

Tempo Front Squat @30×3 x 3-2-2-2-1 @75-80%

Between each set Perform:

Seated Legless Rope Climb to 1-2 ft above out stretched hand x 1-3 (no legless up and down)

B) 4 Sets: (Alternate Every 2 minutes)

Tempo Sumo Deadlift @ 3020 x 4 (RPE 6-8)

Bench Press 8-6-4-8 @ 75-80-85-77%