Monday, December 30, 2019

CrossFit Surge – CROSSFIT

Strength

3 Sets:

Overhead Squat @3111 x 3

Bird Dog w/3 Seconds Hold x 6 each (Focus on active hold, don’t hyper extend back)

1/2 Kneeling Banded Ax Chop x 10 each

Metcon (No Measure)

5 Sets: (EMOM)

Minute 1 = 5 Single Arm DB Clean & Jerk Each (AHAP)

Minute 2 = 8-10 Supine Ring Row (Alternating Pronated and Supinated Grip 4/4-5/5)

Minute 3 = 10-20 Seconds HEADSTAND Hold

Minute 4 = 30-45 Seconds Ring or Weighted Plank Hold

Competition

Metcon (3 Rounds for time)

A) 2 Sets:

Back Rack Split Squat @ 21×1 x 5 each (Moderated Weight)

Bottoms Up KB Press @3111x 6 each

B) 3 Sets:

Back Squat @3030 x 5 @ 70-75%

Strict Press @3020 x 4 @ 70-80%

With a Running Clock Perform Each For Time:

A) From 0-20 Minutes: (15 minute Cap)

10-8-6-4-2 Clean and Jerk 135/95

1 round of “Cindy” after every set (5 pull ups, 10 push up, 15 Squat)

B) At the 20 Minute Mark Perform: (15 Minute Cap)

10-8-6-4-2 Shoulder to Overhead, 135/95

1 round of “Nate” after every set (2 Muscle Up, 4 Handstand Push Up, 8 KB Swings)

C) At the 40 Minute Mark Perform: (15 Minute Cap)

10-8-6-4-2 Power Clean 135/95

1 round of “Mary” after every set (5 Handstand Push Ups, 10 Pistols Alt. 15 Pull Ups)