Wednesday, April 25, 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)

3×3

Metcon (4 Rounds for reps)

4 Sets:

8 Power Cleans (Unbroken)

Rest 15 Seconds

20 Seconds Star Side Plank Each

Rest 15 Seconds

6 Standing Broad Jump/Vertical Jump

Rest 15 Seconds

1 Minute Row For Calories (Increase pace and calories each set)

Competition

Behind the Neck Snatch Grip Push Press + Overhead Squat

4 Sets:

3 Behind the Neck Snatch Grip Push Press + 3 Overhead Squat (RPE 6-7)

Metcon (5 Rounds for reps)

5 Sets:

8 Power Clean (Unbroken)

Rest 15 Seconds

20 Seconds Star Side Plank Each

Rest 15 Seconds

6 No Touch Over Box Jumps (Clear Box)

Rest 15 Seconds

1 Minute Bike for Calories (increase pace and calories each set)