Wednesday, July 24, 2019
CrossFit Surge – CROSSFIT
Strength
A) Wendler Week 5
3 Sets: (Every 2:30 Minutes)
Deadlift (Tempo @ 21×1, NO Touch and go)
Set 1 = 5 Reps @ 65%
Set 2 = 5 Reps @ 75%
Set 3 = Max Reps @ 85%
*Percentages are based off of 90% + 10 lbs of your Established Max.
Wt. x reps performed x .0333 + wt = estimated 1 rep max
B) 3 sets
Weighted Wall Sit w/Band around Knees x 40-60 seconds
Rest 20-30 seconds
Barbell Hip Thrusts x 20 (use medball on upper back)
Rest 20-30 seconds
Sled Push x 15 yards (ahap)
Rest 2 minutes
C) 2-3 sets
Supine Ring Row iso hold at chest x 15-20 seconds
Banded Face Pulls x 15-20
6 way DB Shoulder Raise x 6-8
DB Hammer Curls x 8-12
Competition
Metcon (No Measure)
A) 4 Sets (every 90 seconds)
Deadlift x 6 @ 35-40%
*focus on speed off the floor
B) 5 Sets
Max Rep (minus 2-3 reps) Deficit Handstand Push Ups 6/4″
12/9 Calorie Ski
Max Rep (minus 2-3 reps) Deficit Handstand Push Ups 4/2″
15/12 Calorie Row
Max Rep (minus 2-3 reps) Deficit Handstand Push Ups 2/0″
200m Run at mile pace + 200m run recovery pace
Rest 3 minute
*Each sequence of handstand push ups should decrease in difficulty. Scale appropriately so at least some work gets done at each but also make sure the complexity decreases with each.
Leave 2-3 reps in the tank on the first to heights of the deficit handstand push ups