Wednesday, April 3, 2019

CrossFit Surge – CROSSFIT

Essentials/Performance

Metcon (No Measure)

A) 3-4 Sets:

2 DB Shoulder Press + 3 DB Push Press (AHAP)

60 Seconds Bike for Distance

Rest 90 Seconds

B) 3-4 Sets:

5 Sumo Deadlift

60 Seconds Row for Distance

Rest 90 Seconds

C) 3 Sets:

45-60 Seconds Wall Sit

15 Goblet Squat

45-60 Seconds Wall Sit

Competition

Metcon (No Measure)

A) 4 Sets:

3 Tall Clean + 3 Depth Drop to Medball Vertical Toss

B) 4 Sets:

3 Tall Snatch x 3 Depth Drop to Medball Broad Jump Throw

C) 3 Sets:

3 Behind the Neck Snatch Grip Push Press + 3 Overhead Squat @80-89% of Snatch

D) 3 Sets:

200m Run

300m Run

400m Run

*Rest time it takes to run previous distance

E) 3 Sets:

60 Seconds Wall Sit

15-20 Goblet Squat

60 Seconds Wall Sit

Rest 2 Minutes

F) 1 Set

10-15 Eccentric GH Raises

50 GHD Sit Up Iso Hold DB Bench Press

10-15 Eccentric GH Raises