Tuesday, July 16, 2019

Surge Elite Performance & Fitness – 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