Wednesday, September 5, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

Metcon (Time)

For Time: (18 Minute Cap)

60 Dual DB Deadlift 55/35

100 yrd Farmers Carry

30 Dual DB Hang Clean

100 yrd Farmers Carry

20 Dual DB Hang Clean & Jerk

100 yrd Farmers Carry

Push/Pull

Medball/Stone/KB Bear Hug Bulgarian Split Squat @21×1 x 6-8 each

Alternating from Shoulders DB Shoulder Press @ 21×1 x 6-8 each

Barbell Hip Thrusts x 3-5 @ 31×2 + 5-8 @10×1

Tempo Push Ups to 2″ off ground @ 30×1 x Max Reps (If you can perform more then 12 add weight)

Competition

Metcon (Time)

For Time: (18 Minute Cap)

60 Dual KB Deadlift 70/55

100 yrd Farmers Carry

30 Dual KB Hang Clean

100 yrd Farmers Carry

20 Dual KB Hang Clean & Jerk

100 yrd Farmers Carry

*Use a weight you can perform at least 5-6 reps of HCJ unbroken, at that point the weight is going to feel a bit heavier.

Metcon (No Measure)

3 Sets:

600m Row @ 85% of 2K Pace

600m Row @ 90% of 2K Pace

Rest 5 Minutes between each set. (Set includes both 600m pieces, 1200m)