Wednesday, February 20, 2019

CrossFit Surge – CROSSFIT

Essentials/Performance

Push/Pull

4 Sets: (Alternate Movements every 2 Minutes)

3 Position Bench Press (wide, neutral, close) x 5 each

Banded Deadlift x 4 @ 85-90% of 3 RM

*Band Set Up = (https://youtu.be/FAMzK4aTgwo)

Push/pull accessory

3 sets

Barbell hip thrusts x 10-12

Nuetral Grip Close Grip DB Medball Pinch Floor Press x 15-20

Iso Hip Extension Hold x 25-45

Plank push up up/downs x 25-45 seconds

Push/pull accessory

3 sets

Barbell hip thrusts x 10-12

Nuetral Grip Close Grip DB Medball Pinch Floor Press x 15-20

Iso Hip Extension Hold x 25-45

Plank push up up/downs x 25-45 seconds

Push/pull accessory

3 sets

Barbell hip thrusts x 10-12

Nuetral Grip Close Grip DB Medball Pinch Floor Press x 15-20

Iso Hip Extension Hold x 25-45

Plank push up up/downs x 25-45 seconds

Competition

Strength

A) 5 Sets:

Behind the Neck Jerk x 2 @75-85%

B) 4 Sets

3 Position Bench x 5 each

Banded Deadlift x 4

C) 2 Rds For Quality

1 minute Free Standing Handstand Hold Perpendicular to Wall

1 minute one arm handstand weight shifts

1 minute Wall Walks

Rest 2 minutes

Metcon (No Measure)

Option A

5 Rds For Quality Perform Nasal Breathing

2 minutes Bike

2 minutes Ski

15 yard Bear Crawl Forward

15 yard Bear Crawl Backwards

15 yard Lateral Bear Crawl

15 yard Lateral Bear Crawl

Option B

5 Rds

Minute 1 = 18-20/12-15 Calorie Bike

Minute 2 = 15-18/10-15 Calorie Row

Minute 3 = 10-14/8-12 Calorie Ski