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