Wednesday, May 20, 2020
CrossFit Surge – CROSSFIT
Metcon (AMRAP – Reps)
6 Sets:
AMRAP in 90 seconds:
2 Alternating Single Arm DB Devil’s Press
10 Air Squats
4 Alternating Single Arm DN Devil’s Press
15 Air Squats
6 Alternating Single Arm Devil’s Press
20 Air Squats
8 Alternating Single Arm Devil’s Press
25 Air Squats
Etc.. continuing the pattern.
Rest 60 seconds, and pick up where you left off.
Barbell Strength
A) 6 Sets
Depth Drop to Broad Jump
Diamond Push Ups x 10-20
Reverse Snow Angels x 20 (https://www.youtube.com/watch?v=ZYIHJ3m6UCo)
(slow and controlled)
B) 4 Set:
1 Clean Pull + 3 Hang Power Clean + 4 Front Squat
B) 8 Sets: (Every 2 Minutes)
Deadlift x 2 (RPE 7-8)
C) 3 Sets:
Tempo Front Rack Bulgarian Split Squat @3031 x 8 each
Supinated Grip Bent Over Row x 5-7 (Sets 1-2 perform 5-7 reps on last set drop to 80% of weight performed on set 2 and perform max reps)
E) 3 Sets
Toes Elevated RDL x 8-10 (https://www.youtube.com/watch?v=4-l6t_ziW8I)
12-16 Single Leg Alternating V-Ups
12-16 Reverse Sit Up Heel Raises (https://www.youtube.com/watch?v=A8WcyGhYDoM)
12 Side Plank Crunches Each (https://www.youtube.com/watch?v=kwoqXjG_ygQ)
Competition
Metcon (Time)
A) 2 Sets:
Banded YTW x 8 each
Wall Sit + Wall Slides x 10
Goblet Squat x 5 @3211
10 Alternating V-Up + 10 Stalder Leg Lifts
B) 3 Sets (Every 2 minutes)
Squat Jerk x 3 (skill work, building)
Banded Triple Threat x 5
C) 3 Sets:
Jerk From Split Position x 3 (Building)
Single Arm DB Chain Saw Row x 30 seconds each
D) 8 Sets (every 2 Minutes)
Split Jerk
Sets 1-2 = 3 Reps @65-70%
Sets 3-4 = 2 Reps @75-80%
Sets 5-6 = 1 Rep @85-90%
Sets 7-8 = 1 Rep @93-95%
E) 5 Sets:
Back Squat
Set 1 = 5 Reps @ 65-70%
Wt. Strict Pull Up x 2 (Building)
Set 2 = 3 Reps @ 75-80%
Wt. Strict Pull Up x 2 (Building)
Set 3 = 1 Rep @ 85-90%
Wt. Strict Pull Up x 2 (Building)
Set 4-5 = 10 Reps @ 80% of Set 3
3 Strict Pull Ups @ 65% of 2 Rep Established in set 1-3
6 Unweighted Strict Pull Ups
F) For Time
2K Row
100 Wall Balls
200 Double Unders
50 Hand DB to Overhead (Can be Snatch or Clean and Jerk