Wednesday, January 30, 2019

CrossFit Surge – CROSSFIT

Essentials/Performance

Push/pull

4 Sets: (Alternate Movements every 2 Minutes)

1 1/4 DB Bench x 6-8

1 1/4 Deadlift x 4-6

Push/Pull Accessory

3 Sets:

4 Way DB Shoulder Raise x 10 each (Front Raise, Lateral Raise, Bent Over Lateral Raise, Up Right Row)

Heels on Medball Wt. Hip Bridge @21×1 x 15-20

Banded Tempo Push Ups @20×1 x Max Reps

Banded Tempo Good Mornings @2111 x 20-30

Competition

Strength

A) 7 Sets:

Clean

3-3-2-2-1-1-1 (Work up to heavy single for the day about 90+%)

B) 8 Sets: (EMOM)

3 Front Squat @ 70-80% + 3 Strict Pull Ups (If you can perform C2B do so)

Metcon (10 Rounds for reps)

A) 4 Sets:

1 Shoulder Press + 4 Push Press (Building)

2 Minute Row For Distance

Rest 2 Minutes

Rest 4 Minutes

B) 4 Sets:

5-7-9-12 Hang Power Snatch (155/105-135/95-115/75-95/65)

90 Seconds Ski for Distance

Rest 2 Minutes

Rest 4 Minutes

C) AMRAP in 4 Minutes

8 Wall Ball

4 Burpee Box Jump 24/20

Rest 2 Minutes

D) EMOM x 5

5-8 GHD Sit Ups

8-12 DB/KB Lunges 70/50 each hand

*Perform both movements within same min