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