Tuesday, October 22, 2019

CrossFit Surge – CROSSFIT

Essentials

Metcon (Weight)

For 20 Minutes:

Hang Snatch HIGH PULL (from position of struggle) + Power Snatch + 1 Overhead Squats + 1 Snatch (Squat)

8 Medball knee raises

150m Run

*Goal is to not treat this as full effort. Work through each round at 80-85%, allow for Snatch technique with gymnastics strength work. Move efficiently, goal to work through 4+ sets depending on efficiency.

Performance

Metcon (Weight)

For 20 Minutes:

1st 10 minutes

Hang Snatch HIGH PULL (from position of struggle) + Power Snatch + 1 Overhead Squats + 1 Snatch (Squat)

8 Medball knee to elbow

100m Run

2nd 10 minutes

Snatch x 1 (building)

8 Medball knee to elbow

100m Run

*Goal is to not treat this as full effort. Work through each round at 80-85%, allow for Snatch technique with gymnastics strength work. Move efficiently, goal to work through 4+ sets depending on efficiency.

Competition

Strength

A) 4 Sets (every 90)

Hang Power Clean x 5 @50-60%

B) 3 Sets

High Hang Snatch Pulls (shrugs) x 10 @ 50%

Banded Face Pulls x 10-15

C) 4 Sets (every 2 minutes)

Tempo Front Squat @1511 x 1 (build to rpe 7)

D) 3 Sets:

Single Leg RDL x 8 each

Incline Batwing Row x 8

Metcon (Time)

A) 12 Minutes EMOM

Minute 1 = 15 wall balls 30/20 + 3-5 Bar Muscle Up

Minute 2 = 12/9 Calorie Row + 3-5 Ring Muscle Up

Right into

B) 150’ Handstand walk (6×25′)