Wednesday, August 21, 2019

CrossFit Surge – CROSSFIT

Strength

A) Wendler Week 9

A) 3 Sets: (Every 2:30 Minutes)

Deadlift (Tempo @ 21×1, NO Touch and go)

Set 1 = 5 Reps @ 65%

Set 2 = 5 Reps @ 75%

Set 3 = Max Reps @ 85%

Between each set perform 30-45 Seconds Plank Hold (add weight if you can)

*Percentages are based off of 90% + 20 lbs of your Established Max.

Wt. x reps performed x .0333 + wt = estimated 1 rep max

B) 3 sets

Banded at hip Staggered stance DB/KB RDL x 6-8 each

Plank Hold w/lateral leg slide x 10-15 each x 10-15

Rest 2 minutes

C) 2 Set

20 Seconds DB Bent Over Row

Rest 10 Seconds

20 Seconds DB Upright Row

Rest 10 Seconds

20 Seconds DB Lateral Raise

Rest 10 Seconds

20 seconds DB Front Raise

Rest 10 Seconds

20 Seconds DB Bent Over Lateral Raise

Rest 10 seconds

20 Seconds DB Curls

Rest 1 Minutes

Metcon (Time)

A) 5 Rds

200m Run

10 TnG Deadlift @ 65%

Rest 3 minutes

*goal is to push run and go directly into deadlifts and move bar with speed. Ensure full ROM but move quickly.

Rest 5 minutes

B) 5 sets

3 Strict Ring Muscle Up

5 Burpee Sandbag Over Box 40″

30 yard Double KB Front Rack Carry

250m Row @ 2k pace / 250m easy recovery row

C) 3 sets

Wt Decline Sit Ups x 10

Wt GH Raise x 5

Flat Bench leg Raise x 15-20

Flat bench heel hook hip extensions x 15-20

Single Arm Farmers Carry x 60 yards each