Monday, September 12, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

Floor Press/KB Pendlay Row

4 Sets:

Floor Press @ 31×1 x 8-6-5-4

Bent Over Alternating KB Pendlay Row x 6 each + Bent Over Double KB Pendlay Row x 6-8

Posterior

Medball/Stone/KB Bear Hug Bulgarian Split Squat @21×1 x 6-8 each

Bulgarian DB/KB RDL @ 2111 x 6-8 each

Single Leg Barbell Hip Thrusts x 3-5 each + Double Leg Barbell Hip Thrusts x 6-10

Competition

Behind the Neck Jerk

5×3 (RPE 7-8)

*Focus on strong leg drive and good receiving position

Metcon (No Measure)

4 Sets: (EMOM)

Minute 1 = 50 Double Unders

Minute 2 = Single Arm DB Clean & Jerk x 8-12 (4-6 each) 100/70

Minute 3 = 50 Double Unders

Minute 4 = Single Arm DB Squat Snatch x 8-12 (4-6 each) 100/70

*Goal is to be able to move steadily with heavy unilateral work. Scale appropriately use this to work on heavy skilled elements. You do not need to alternate.

Posterior

Medball/Stone/KB Bear Hug Bulgarian Split Squat @21×1 x 6-8 each

Bulgarian DB/KB RDL @ 2111 x 6-8 each

Single Leg Barbell Hip Thrusts x 3-5 each + Double Leg Barbell Hip Thrusts x 6-10