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%.