Wednesday, July 31, 2019

CrossFit Surge – CROSSFIT

Strength

A) Wendler week 6

Wt. x reps performed x .0333 + wt = estimated 1 rep max

3 Sets: (Every 2:30 Minutes)

Deadlift @ 11×1

Set 1 = 3 Reps @ 70%

Set 2 = 3 Reps @ 80%

Set 3 = Max Reps @ 90%

*Percentages are based off of 90% + 10 lbs of your Established Max.

B) 3 sets

Weighted Wall Sit w/Band around Knees x 40-60 seconds

Rest 20-30 seconds

Barbell Hip Thrusts x 15 (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

DB Upright Row x 8-10

6 way DB Shoulder Raise x 5 (https://youtu.be/fiAKxT1TsB4)

DB Hammer Curls x 8-12

Rest 1 minute

Competition

Metcon (5 Rounds for reps)

A) 4 Sets

200m Run

8 Deadlift @60%

Rest 2 minute

*goal is to push run and go directly into deadlifts and move bar with speed. Ensure full ROM but move quickly.

Rest 5 minutes

B) 3 sets

1 minute row for distance

25’ Handstand Obstacle Walk (set up plates every 5’ to walk over. You choose height)

8 Double KB Thrusters 55/35

Rest 2 minutes

Rest 3 minutes

C) 2 sets

Diamond Push Ups x max reps

Chin Ups x max reps

Rest 2 minutes between sets

D) 2 sets

Narrow Push Ups (elbows by ribs) x max reps

Wide grip pull up x max reps

Rest 2 minutes between sets

E) 2 sets

Wide grip push up x max reps

Supine Ring Row x max reps (feet on box or bench equal height to rings, no kipping)

Rest 2 minutes between sets