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