Wednesday, January 16, 2019

CrossFit Surge – CROSSFIT

Warm-up (No Measure)

2 Sets:

Bent Over Medball Chest Pass x 10 (Focus on Speed into floor)

Banded Lateral Step x 10 each

Band Pull a Parts x 10

Depth Drop x 5

Plank hold on Forearms x 20-30 Seconds

Essentials/Performance

3 RM Back Squat Test!!!

In 7 Sets or Less Build to today’s 3 RM: (Every 2:30)

Back Squat x 3

3 RM Bench Press Test!!!

In 7 Sets or Less Find today’s 3 RM: (Every 2:30)

Bench Press x 3

Competition

Plyos/Front Squat

A) 4 Sets:

Depth Jump to Box Jump x 4

B) 5 Sets:

Front Squat x 3 @70-80%

Push/Pull

A) 3 Sets

Incline DB Press x 5

GH Raise x 7 (weighted if you can)

Bent Over Landmine Row x 6-8 each

Iso Hip Extension Hold with Lateral Raise x 10-15

B) Accumulate 3 Minutes Handstand Hold (If you can perform free standing do so)

*Every Time you break perform 100ft Double KB Front Rack Carry

Metcon (AMRAP – Rounds and Reps)

A) 6 Sets:

250m Row @ 2K Pace

250 Easy Recover Row

Rest As Needed

B) Death By:

Bar Facing Burpee (use weight vest)

Minute 1 = 1 rep, Minute 2 = 2 reps, Minute 3 = 4 reps etc…