Wednesday, September 4, 2019

CrossFit Surge – CROSSFIT

Strength

A) Wendler week 11

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

3 Sets: (Every 2:30 Minutes)

Deadlift @ 11×1

Set 1 = 5 Reps @ 75%

Set 2 = 3 Reps @ 85%

Set 3 = Max Reps @ 95%

*Percentages are based off of 90% + 20 lbs of your Established Max.

*Between each set perform 10 Russian Twists (Each)

B) 2 sets

Banded at hip DB/KB RDL Complex x 6-8 each (heels touching, ft. Hip width, Sumo)

Barbell Hip Thrusts x 25

Side Plank Hip Crunches x 10-15 each

Rest 2 minutes

C) 2-3 sets

Max Rep Full ROM Plate Front Raise

Max Rep Plate Pinch Upright Row

Max Rep DB Supinated Curl to Hammer Curl to L-Lateral Raise to Eccentric Lateral Raise

Rest 1 Minute

Competition

Metcon (2 Rounds for reps)

A) 5 Sets

Deadlift x 3 @31×1 70-80%

Double Jump x 5 (small broad jump to big broad jump)

Broomstick vertical jump x 5

Rest 2 minutes

B) 3 Rds For Time

50 ft Handstand Walk

10 Overhead Squats 135/95

Rest 5 minutes

C) 3 Sets For Total Reps

AMRAP in 1 minute

Bar Facing Burpee

Chest to Bar Pull Ups

Shoulder to Overhead @ 45% of 1 RM

Rest 1 minute

D) 2-3 sets

Max Rep Full ROM Plate Front Raise

Max Rep Plate Pinch Upright Row

Max Rep DB Supinated Curl to Hammer Curl to L-Lateral Raise to Eccentric Lateral Raise

Side Plank Crunch x 20-25 each

Rest 1 Minute