Tuesday, July 14, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 10 Minutes Build to 5 RM Single Arm Shoulder Press

*Note Each Arm

B) 10 Minutes Build to 5 RM Single Arm DB/KB Upright Row (Slower down, faster up)

C) AMRAP 9 Minutes

100 ft. shuttle run (5-10-15 yard)

6 Burpee Box Jump Overs 24/20

6 Strict Supinated Grip Pull Ups (If can perform weighted do so)

Barbell Strength

A) 6 Sets

Depth Drop to Broad Jump

Alternating MB Push Ups x 5-6

Prone YTW x 4 each

B) 3 Sets: (Every 2 Minutes)

Block Deadlift x 3

C) 3 Sets: (Every 2 Minutes Rotation Stations)

Station 1 = Low Bar Back Squat x 4

Station 2 = RDL x 6

Station 3 = Front Rack Step Back Lunge x 8 each

Station 4 = Bar Pendlay Row x 8-10

D) 3 Sets

10 V-Ups

20 Russian Twists

30 Bicycle Crunches

60 Seconds Plank Hold

Competition

Metcon (6 Rounds for time)

2 Sets:

Prone Incline YTW x 6-8 each

Star Side Plank x 20-30 Seconds

Duck Walk x 15 yards

A) 3 Sets:

Snatch Grip Sotts Press @2111 x 4

B) 3 Sets: (Every 2 Minutes)

Snatch Balance + Overhead Squat x 2

C) 5 Sets: (Every 2 Minutes)

Snatch + High Hang Snatch

Sets 1-2 = 2 @ 75-80%

Sets 3-5 = 2 @ 80-85%

D) 4 Sets: (Every 90 Seconds)

Snatch x 1

Start at 90% and build

E) 3 Sets:

1-1-2 DB Bench Press x 8-10 (HEAVY)

https://www.youtube.com/watch?v=Tb_NZDKGkvI

Right Into:

DB Bench Press x 20 (LIGHT & FAST)

Rest 60 seconds

Single Arm DB Row x 8 each @ 2111

Right Into:

Kneeling Straight-Arm Pull Downs x 20 @ 1121

Rest as needed

F) 4-6 Sets: (Every 5 minutes)

18/14 Calorie Ski or Row

15 Burpee Box Jump Overs 24″”/20″

7/5 Muscle-Ups

*Keep track of each set, progressively increase pace throughout