Monday, Sept. 4, 2017

CrossFit Surge – CROSSFIT

Schedule Reminder: We will be on Holiday Hours today. Classes at 8:30 and 9:45.

Warm-up

Warm-up (No Measure)

2 Sets:

Banded Glute Activation Series

Banded Face Pulls x 15

Eccentric Heels Elevated Squat x 8 @5111

Essential- Strength

Back Squat

3×5-4-3

Performance- Strength

Back Squat

3 Sets:

Set 1 = [email protected]%

Set 2 = [email protected]%

Set 3 = [email protected]%

%Percentage based off 90%+10-20 lbs

Competition -Strength

A): Front Squat (8×3)

8 Sets:

Sets 1-3 x 3 (RPE 3-4)

Sets 3-5 x 3 (RPE 5-7)

Sets 6-8 x 3 (7-9)

*Sets 5-8 must be within 90% of eachother

B: Clean Pulls

4×5 @95,100,105,105%

Essentials/Performance Metcon

Metcon (AMRAP – Rounds and Reps)

3 Sets:

AMRAP in 4 minutes:

3 Shoulder to Overhead 155/105

6 Box Jump/Step Up

9 Deadlift

6 Pull Up

Rest 2 minutes between sets, resume where you left off

Competition Metcon

Metcon (2 Rounds for reps)

2 Sets:

AMRAP in 6 Minutes:

7 Shoulder to Overhead 205/135

14 Box Jump

21 Deadlift

28 Pull Ups

Rest 10 Minutes Between Sets
Goal is to move through this for maximum score. For the 1st set attack it at 90-95%, for the 2nd 100%.