Tuesday, August 13, 2019
Surge Elite Performance & Fitness – CROSSFIT
Strength
Wendler Method Week 8
This week will be a deload week. This week will focus on moving the bar with speed and moving the bar in the same movement pattern you moved it for the heavy loads.
3 Sets: (Every 90 Seconds)
Shoulder Press
Set 1 = 5 Reps @ 40%
Set 2 = 5 Reps @ 50%
Set 3 = 5 Reps @ 60%
*Percentages based off 90% of 1 RM.
Metcon (No Measure)
EMOM x 4 Sets
Minute 1 = 3-8 Handstand Push Ups + 8-12 KB Swings
Minute 2 = 5 Burpee + 5-10 Toe to Bar
Minute 3 = 5 Box Jump Overs + 5-10 Pull Ups
Minute 4 = 14-18/10-15 Calorie Row
Minute 5 = Rest
Strength
A) 5 Sets
Shoulder Press x 2 (rpe 4-5)
Right into
4 Sets
Push Press x 5 (rpe 4-5)
Right into
3 Sets
Pause Jerk + Jerk @ 70%
B) 4 sets
3 Clean Pulls + 2 Power Cleans @ 50-60%
Metcon (2 Rounds for reps)
Choose 2 of the options listed below Based on Personal Need:
*If you choose the same skill as last time and you performed 20+ sets, add 2 burpees at the 5 minute mark and then an additional burpee at the 10 min mark.
Option 1:
Ring Muscle Up
Every: 30s complete the following
3 Burpees
1 RMU
If you make it to 10:00 min then add 2 more burpees
Continue this until you can no longer complete within the: 30s.
Scaled Option:
RMU= 3 swinging pull ups
Option 2:
Handstand Push Up
Every :30s complete the following
3 Burpees
1 Strict HSPU
If you make it to 10:00 min then add 2 more burpees
Continue this until you can no longer complete within the: 30s.
Scaled Option:
Strict= 3 Kipping
Metcon (2 Rounds for reps)
Option 3:
Bar Muscle Up
Every: 30s complete the following
3 Burpees
1 BMU
If you make it to 10:00 min then add 2 more burpees
Continue this until you can no longer complete within the: 30s.
Scaled Option:
BMU=3 kipping or butterfly pull-ups
Option 4:
Toe to Bar
Every: 30s complete the following
3 Burpees
3 T2B
If you make it to 10:00 min then add 2 more burpees
Continue this until you can no longer complete within the: 30s.
Scaled Option:
T2B= K2C