Wednesday, July 17, 2019

CrossFit Surge – CROSSFIT

Strength

A) Wendler Method Week 4

This week will be a deload week. This week will focus on moving the bar with speed and moving the bar in the same movement pattern you moved it for the heavy loads.

3 Sets: (Every 90 Seconds)

Deadlift

Set 1 = 5 Reps @ 40%

Set 2 = 5 Reps @ 50%

Set 3 = 5 Reps @ 60%

*Percentages based off 90% of 1 RM.

B) 3 sets

Wall Sit w/Adduction x 30-45 Seconds

Band at hip KB Reset Russian Swings x 20

Sled Push x 15 yards

C) 3 Sets

Bottoms up KB Halos x 10 (5 Each)

Plate Steering Wheels x 10 each

DB Supinated Curl to DB Arnold Press x 10-15

Competition

Metcon (Time)

A) 10 sets (5 each)

Odd minute = 2 Squat Snatch @ 70-75% of 1RM

Even Minute = 15 Heavy Wall Balls

B) For Time

2K Row

1200m Run

300 Double Unders

Rest 5 Minutes

1K Row

600m Run

150 Double Unders