Wednesday, April 18, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

3 Sets:

3-2-1 (3 Squats, 2 Push Ups, 1 Broad Jump) x 3

Russian KB Swing x 12

35 Seconds Row @ Moderate Pace

Essentials/Performance

Deadlift off Blocks (Every 2 Minutes)

4×5

Competition

A: Behind the Neck Snatch Grip Push Press + Overhead Squat

3 Sets:

3 Behind the Neck Snatch Grip Push Press + 3 Overhead Squats

B: Tempo Back Squat

5 Sets:

Tempo Back Squat @32×1 x 6,6,5,5,4 (RPE 6-7)

C: Push/Pull/Pul

3 Sets:

Tempo DB Suitcase Banded Internal Distraction Split Squat @20×1 x 6-8 each

Tempo Strict Ring Pull Ups @21×1 x 4-6

Tempo Single Leg DB RDL @2011 x 6-8 each

Essentials/Performance/Competition

Metcon (5 Rounds for time)

5 Sets:

10 Hang Power Clean (Unbroken sets, choose weight)

Rest 15 Seconds

30 Seconds Hollow Hold

Rest 15 Seconds

8 Seated Box Jump/Vertical Jump

Rest 15 Seconds

300/250m Row (Increase pace each round)

Rest 90 Seconds