Saturday, January 12, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

Metcon (Time)

In Teams of 3 Complete For Time:

225 Wallballs

195/135 Calorie Bike/Row

90 Push Up

*Chipper style. Only one partner works at a time. Partners may distribute reps as they wish.

Metcon (Time)

In Teams of 3 Complete For Time:

300 Wallballs

220/150 Calorie Bike/Row

135 Ring Push Up

*Chipper style. Only one partner works at a time. Partners may distribute reps as they wish.

Additional Coaches Choice

If time permits, coaches choice midline and gun show

Competition

Metcon (Time)

With a Partner Complete For Time:

240 Wallball 20/14

144/96 Calorie Bike

100 Ring Dips

*Goal here is to see how fast you can push it. You get built in rest with your partner so don’t take extended rests. Utilize your partner and work together to get this piece finished as quick as possible.

Javorek Complex #2

1-2 Sets

6 Clean Grip Upright Row

6 Power Snatch

6 Deadlift Shrugs (clean pull)

6 Power Clean

6 Back Squat to Push Press (behind the neck thruster)

6 Good Mornings (focus on hinge)

6 Power Snatch

6 Power Clean & Push Jerk

6 Squat Jumps with Barbell in Back Rack

Rest 1:3

*the entire complex is 60 reps and is meant to be performed unbroken. Complete it with 35-50% of body weight. If you complete it and feel you can increase and complete the complex perform it again. If you feel you have completed it and reached the goal stimulus only perform 1 set.

Upper Push/Pull

A) 3 Sets

Stability Ball DB Press @31×1 x 5-7

Prone on Flat Bench Barbell Row x 5

B) 3 Sets

Strict Deficit Handstand Push Up x 3-5

Banded unstable Barbell Bradford Press x 5-7each

Seated Band Tabata Row x 3 (row for 20 seconds hold 10 seconds at ribs)

Prone on Bench Dead stop DB Lateral Raise x 7-9

Midline

3 sets

30-40 seconds Banded iso ghd sit Up hold

30-40 seconds Banded iso hip extension hold

30-40 sets iso wt side plank hold