Tuesday, October 29, 2019

CrossFit Surge – CROSSFIT

Warm-up (No Measure)

Wall Slides x 5 @3131

YTW x 5 each

Banded Chest Fly x 10-15 (https://youtu.be/yVcEkvgymt8)

KB Halos x 10 (5 each direction) https://youtu.be/wJcmanVh5EE

Metcon (Weight)

A) 6 Sets

Minute 1 = 10-15 DB Push Press 40/25+

Minute 2 = 10 Sumo Deadlift High Pulls 95/65+

Minute 3 = 10 DB Raise Variation

Minute 4 = 15/12 Calorie Row

*DB Raise Variation

Rds 1-2 = Front Raise

Rds 2-4 = Lateral Raise

Rds 5-6 = Bent Over Lateral Raise

B) AMRAP in 5 Minutes

10 Alternating Single Leg V-Up

10 Russian Twists (right + left = 1 rep)

Competition

Warm-up (No Measure)

Wall Slides x 5 @3131

YTW x 5 each

Banded Chest Fly x 10-15 (https://youtu.be/yVcEkvgymt8)

KB Halos x 10 (5 each direction) https://youtu.be/wJcmanVh5EE

Strength

A) 3 Sets (every 90)

3 Tall Jerk + 3 Push Jerk BNK in Split (light)

3 Position Nuetral Grip Strict Pull Up x 3-6 each (wise to narrow)

B) 4 Sets

2 Behind the Neck Jerk + 1 Jerk From Front Rack (RPE 6-8)

Banded Front Raise to Band Pull Aparts x 6-10

C) 4 Sets (every 2 minutes)

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

Metcon (No Measure)

3 Sets

Minute 1 = 8-15 Handstand Push Ups

Minute 2 = 8-15 Strict Shoulder Press 45/35

Minute 3 = 8-15 Box Dips (https://youtu.be/eoYnfMe4iww)

Minute 4 = 15/12 calorie Row