23
Apr
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