Monday, May 11, 2020

CrossFit Surge – CROSSFIT

Metcon (Weight)

10 Sets: EMOM

MInute 1 = 6/4 Handstand Push Up + 9 Deadlift + 6 Hang Power Clean

Minute 2 = Rest

Barbell Strength

A) 3 Sets:

Every 3 Minutes Perform

5 Double DB Box Jump or Vertical Jump

5 Unweighted Box Jump with Step Down or Vertical Jump

*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 3

C) 6 Sets: (Every 2 Minutes)

2 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 3 @ 76-85%

Bench Press/Floor Press x 3

E) 3 Sets:

20 Skull Crushers

20 Tate Press or JM Presses if only have barbell

20 Floor Press or Push Ups

Rest 90 Seconds

Metcon (4 Rounds for time)

A) 3 Sets:

Every 3 Minutes Perform

5 Double DB Box Jumps with step down or vertical jump

5 Unweighted Box Jumps with step down or vertical jump

B) 6 Sets: (Every 2 Minutes)

2 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 3 @ 76-85% (Goal to increase 2-4% from last week)

Bench Press/Floor Press x 3 (Goal to increase 5%+ from last week)

D) 3-4 Sets: (Every 8 Minutes)

500m Row or 400m Run

20 Toe to Bar

15 Hang Power Clean 135/95

10 Strict Handstand Push Ups (Perform 4/2″ Deficit if you’re able to)

*These should be sprints, recover between efforts.