Wednesday, January 9, 2019

CrossFit Surge – CROSSFIT

Essentials/Performance

Lower

4 Sets

Tempo 1 1/4 Back Squat @2011 x 5

Barbell Hip Thrusts @21×2 x 6-8

Banded Jump Squats x 15 Seconds (band over shoulders like good mornings)

Upper

3 sets:

Tall Kneeling Single Arm Landmine Press x 5-7

Medball Push Ups @20×1 x Max Reps

Prone Incline Bench Batwing DB Row x 5-7

Tabata Seated Banded Row x 3 (20 sec on / 10 sec rest, hold band in row position during rest)

Competition

Behind the Neck Jerk/Incline Row

5 Sets:

Behind the Neck Jerk x3 w/2 sec pause in receiving position (RPE 5-6)

Prone Incline Bench Reverse Hyper Row @3111 x 6-8

Tempo Bench Press/Banded Clean Pulls/KB Front Rack Carry

5 Sets

Tempo Jerk Width Grip Bench Press @40×0 x 4,4,3,3,3 @65%

Banded Clean Pulls x 5 @55-65%

Double KB Front Rack Carry x 100 ft.

Metcon (Time)

8 Rds

500m Row

15 Burpee

Rest 1:1