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