Wednesday, December 11, 2019

CrossFit Surge – CROSSFIT

Strength

A) 4 Sets (Alternate Every 2 Minutes)

Minute 1 = Bench Press x 7-5-3-7

Minute 2 = Power Clean x 4-4-3-3

Metcon (Time)

4 Sets:

12 yards Lip Seal Walk

12 Box Jump w/Step Down

12 Dips

12 yards Plate Push

Rest 90 Seconds

Competition

Strength

A) 4 Sets:

Tempo Safety Bar Split Squat @13×1 x 4 each (Goal to increase 5-10# from last week)

Rest 10 Seconds

Hurdle Jump to Lateral Shuffle x 4

Rest 10 Seconds

DB Squat Jumps x 5 @ 30-40% of Split Squat weight

Rest 2 Minutes

B) 4 Sets:

Tempo Push Press @31×1 x 4 (Goal to increase 5-10# from last week)

Rest 10 Seconds

Medball Explosive Chest Pass x 5

Rest 10 Seconds

Speed Barbell Shoulder Press x 5 @ 30-40% of Push Press

Rest 10 Seconds

Band Assisted Reactive Push Up x 5

Rest 2 Minutes

C) 3 Sets:

Single Arm Upright Row x 8 each

Alternating Kossack Squat x 8 each

Banded Hip Extensions x 30 Seconds

Banded 1/2 Kneeling Ax Chop x 15 top to bottom each

Metcon (Time)

5 Sets:

4 Bar Muscle Ups

12 Thrusters 105/75

4 Bar Muscle Up

Rest 3 Minutes