Monday, December 9, 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 = 12-18 Straddle Plate Hops + 10-12 DB Lunges (5-6 each)

Minute 3 = 6 DB Hang Power Clean + 12 DB Renegade Row (6/6)

Minute 4 = 5-10 Medball Push Up + 8-15 Wall Ball

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

Strength

A) 5 Sets: (Every 2:30)

Tempo Front Squat @3000 x 3-2-2-2-2 (work up to rpe 7-8 for the day)

Between each set Perform:

Strict Ring Muscle Upx 1-3

B) 4 Sets: (Alternate Every 2 minutes)

Tempo Sumo Deadlift @ 3020 x 5 (RPE 6-8)

Single arm DB Bench Press 8-6-8-6 each (goal to make second 8-6 heavier than 1st)

C) 3 sets (perform after wod)

Barbell Hip Extension x 8

Metcon (Time)

For Time:

42-30-18 Wall Ball

21-15-9 GHD Sit Up