Tuesday, April 24, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

3 Sets:

1/2 Kneeling Single Arm Landmine Press @31×2 x 6

14 Banded Lateral Walk Each

20-30 DB Side Plank each (Rest on Forearms, extend and hold DB inline with shoulders with free hand)

Essentials

Metcon (Weight)

5 Sets: (EMOM)

Minute 1 = 5 DB Z Press

Minute 2 = 6-10 Parallette Push Ups @1111

Minute 3 = 13 Push Jerk

Minute 4 = Rest

Performance/Competition

Metcon (Weight)

5 Sets: (EMOM)

Minute 1 = 5 DB Z Press

Minute 2 = 10-15 Banded “Earthquake” Push Ups @2111

Minute 3 = 13 Push Jerk @70% of Shoulder Press

Minute 4 = Rest

Competition

Push/Pull/Pull

3 Sets:

DB Incline Press @30×0 x 6-8 x 1, 5-6 x 2

Prone Bench DB Row @2121 x 6-8

Ring Face Pulls @2111 x 6-10