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