Tuesday, July 16, 2019
CrossFit Surge – CROSSFIT
Strength
Wendler Method Week 4
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 (AMRAP – Rounds and Reps)
AMRAP in 15 Minutes:
12/9 Dips
2 Rope Climbs
200m Run
Competition
Strength
A) 4 Sets:
Clean Pull x 4 @ 90-100%
Front Rack Jerk x 5 @ 70-80%
B) 3 Sets:
Split Stance Barbell Shoulder Press x 4
Banded Double DB Bent Over Row x 4-6 + No Band Double DB Bent Over Row x 4-6 (https://youtu.be/f40AFnrqGj8)
*perform like video but with dbs as well.
Metcon (No Measure)
Choose based on your own personal need
A) Ring Muscle Up
Complete 3 Rounds of the following complex
2 strict Ring Muscle Up
2 strict dip
2 pull up
2 strict Ring Muscle Up
4 strict dips
4 strict pull ups
Rest 1:00 min between rounds
Then complete Max Reps in 1:00 min of kipping Ring Muscle Up
Scaling Options:
Ring Muscle Up = Kipping or Jumping Ring Muscle Up
B) Bar Muscle Up
Complete 5 rounds of the following complex
2 Bar Muscle Up
1 slow eccentric lower to dead hang
2 strict Chest to Bar
6 Kipping Chest to Bar
2 Bar Muscle Up
1 slow eccentric lower to dead hang
Rest 1:00min between rounds
THEN
Max Reps Bar Muscle Up for 1:00min
Scaling Options:
Strict Chest to Bar = Strict Pull Ups
Metcon (AMRAP – Rounds and Reps)
AMRAP in 15 Minutes:
12/9 Ring Dips
2 Rope Climbs (NO JUMP) or 1 Legless (NO JUMP)
200m Run