Tuesday, November 3, 2019
CrossFit Surge – CROSSFIT
Strength
A) 4 Sets (Every 2 minutes)
Block Deadlift x 4 (rpe 7-8)
Band Pull a Parts x 10
B) 4 Sets (Every 3 minutes)
1/2 kneeling Single Arm Landmine Press x 8 each
Supinated Grip Supine Ring Row x 6-10
Metcon (AMRAP – Rounds and Reps)
AMRAP in 9 minutes
15-20 Seconds Handstand Hold Against Wall (DB/Plate Overhead hold)
10 Russian KB Swing
10 1/2 Moon Lateral Medball Slams (5/5)
10 Medball Toe Touch Crunch (https://youtu.be/oCwjxB31hUI)
10 Medball Transfer Crunch (https://youtu.be/lJxWfP2-MTE)
Competition
Strength
Weightlifting Option, Choose based on personal need:
Snatch Option
A) Big Barbell Warm Up (perform 3 reps of each movement)
Sumo Deadlift
Conventional Deadlift
Hang Muscle Clean
Tall Clean
Front Squat
Front Rack Sotts Press (place heels on plates if need to)
Shoulder Press
Push Press
Push Jerk
Split Jerk
Squat Jerk
Behind the neck snatch grip push press
Overhead Squat
Snatch Balance
Drop Snatch
Snatch from below knee
A) 5 Sets
Snatch x 2 @ 70-80%
B) 1 Set For Time:
25 Hang Power Snatches @ 65-75%
C) 3 Sets
GH Raises x 5
Tempo RDL x 8 @2020 @45-55% of 1RM Back Squat
Clean Option
A) Big Barbell Warm Up (perform 3 reps of each movement)
Sumo Deadlift
Conventional Deadlift
Hang Muscle Clean
Tall Clean
Front Squat
Front Rack Sotts Press (place heels on plates if need to)
Shoulder Press
Push Press
Push Jerk
Split Jerk
Squat Jerk
Behind the neck snatch grip push press
Overhead Squat
Snatch Balance
Drop Snatch
Snatch from below knee
A) 5 Sets
Power Clean x 2 work up to heavy double
B) 1 Set For Time:
25 Power Clean @ 70% of A
C) 3 Sets
GH Raises x 5
Tempo RDL x 8 @2020 @45-55% of 1RM Back Squat
Metcon (No Measure)
20 Minutes For Quality
1 minute Bike
50 Double Unders
50 ft Barbell Overhead Lunge 45/35
1 minute row
30 seconds Ring Support Hold
10 Pull Ups
10 Thrusters 45/35
*Mixed Modal work. Goal is to treat this more of a flow workout. Keep heart rate at 65-75%, you should be able to hold a conversation at this pace. Heart rate may jump on barbell work. DO NOT treat this as a full AMRAP and do it as threshold training. This pace will allow for increasing general endurance. Work on pacing so you can continuously move from one movement to the next without having to take breaks.