Monday, October 21, 2019

CrossFit Surge – CROSSFIT

Metcon (Weight)

2 sets:

A) 4 Sets (EMOM)

DB/KB Front Rack NON Alternating Russian Step Ups Each x 5 each (AHAP)

Right into

B) 4 Sets (EMOM)

Lateral 20 ft. side shuffle x 25 seconds + 4-8 Handstand Push Ups or DB Push Press

Right into:

C) 4 Sets (EMOM)

Block Deadlift x 4 (NO TOUCH n GO, RPE 6-8)

Right into:

D) 4 Sets (EMOM)

Star Side Plank (if you can add a light band around ankles do so) x 15-30 seconds (alternate sides each minute)

Competition

Strength

A) 3 Sets

Safety Bar Squat x 5 @ 70-75%

B) 3 Sets (Perform After WOD)

Safety Bar Good Mornings x 8 @ 28% of BS

C) 3 Sets

Ring/Strap Leg Curls x 10

Kneeling pallof banded Russian twist x 8-10 each

Metcon (Weight)

2 sets:

A) 4 Sets (EMOM)

8-10 (4/4-5/5) Single Arm Alternating DB Snatch + 8-10 Single Arm DB Overhead Lunge (4 RT/4 LT-5 RT/5 LT) AHAP

Right into

B) 4 Sets (EMOM)

8-10 Box Jump Overs + 6-10 Handstand Push Ups

Right into:

C) 4 Sets (EMOM)

Deadlift x 5 (no more than 80%)

Right into:

D) 4 Sets (EMOM)

12-15/9-12 Calorie Ski