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Crossfit WOD Essentials WOD Kids WOD

Welcome to Crossfit Surge,
CrossFit Surge is the premier strength and conditioning gym in Northglenn. We encourage you to explore the website or stop by the gym for a free Saturday workout!

Sincerely,
Brandon & Courtney Mericle


Learning From Olympic Athletes

Wednesday, August 24, 2016

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Plank Hold on Forearms x 1 Minute
  • Banded YTWA x 10 ea.
  • Hip Ext. x 10 (3 Second pause in the bottom)
  • Deep Squat Tuck Jump x 5

Strength:

5 Sets: (Every 2 Minutes)

  • Clean Deadlift + Tempo 2 Position Hang Clean (Mid Thigh, Just Below Knee)

*Perform Clean Deadlift, then perform a 3 second eccentric down to mid thigh, perform 1 hang clean, then perform a 3 second eccentric down to just below the knee and perform 1 hang clean)

Skill:

WOD:
AMRAP in 12 Minutes

  • 60 yard shuttle run (5 yards out and back, 10 yards out and back)
  • 12 Renegade Row 45/30 (6/6)
  • 6 Burpee to 6″ Target
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Plank Hold on Forearms x 1 Minute
  • Banded YTWA x 10 ea.
  • Hip Ext. x 10 (3 Second pause in the bottom)
  • Deep Squat Tuck Jump x 5

Strength:

5 Sets: (Every 2 Minutes)

  • Clean Deadlift + Tempo 2 Position Hang Clean (Mid Thigh, Just Below Knee)

*Perform Clean Deadlift, then perform a 3 second eccentric down to mid thigh, perform 1 hang clean, then perform a 3 second eccentric down to just below the knee and perform 1 hang clean)

Skill:

WOD:
AMRAP in 12 Minutes

  • 60 yard shuttle run (5 yards out and back, 10 yards out and back)
  • 12 Renegade Row 45/30 (6/6)
  • 6 Burpee to 6″ Target
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Plank Hold on Forearms x 1 Minute
  • Banded YTWA x 10 ea.
  • Hip Ext. x 10 (3 Second pause in the bottom)
  • Deep Squat Tuck Jump x 5

Strength:

8 Sets: (EMOM)

  • Single Leg Deadlift x 8 (Alternate Legs each minute, so 4 sets of 8 on each leg)

Skill:

WOD:
6 Sets Each For Time:
  • 4 Stone to Shoulder 150/100
  • 8 Stone on Shoulder Squat (4 on RT shoulder/4 on LT shoulder)
  • 40 yard carry

*Rest as needed between sets, goal is to set time to beat on first set and aim to beat it.

Additional:
Endurance:Row:

600m at 4k pace(94% of 2K) , 200m at 1k pace (107% of 2K), 500m at 3k pace (96% of 2K), 200m at 1k pace (107% of 2K), 400m at 2k pace, 200m at 1k pace (107% of 2K)
* Rest 2 minutes between all reps

Tuesday, August 23, 2016

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Wall Slides x 10
  • Seated External Rotation w/elbow on knee x 10
  • Band Pull a Parts x 20
  • Clapping Push Up/Seated MB Chest Pass x 5

Strength:

Skill:

WOD:
With a Partner Perform For Time:
  • 100 Dead Lifts
  • 50 Dips
  • 10 rope climbs/3 Pull Ups + 3 Knee to Elbow
  • 100 Air Squat
  • 100 Hand Release Push Up
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Wall Slides x 10
  • Seated External Rotation w/elbow on knee x 10
  • Band Pull a Parts x 20
  • Clapping Push Up/Seated MB Chest Pass x 5

Strength:

Skill:

WOD:
With a Partner Perform For Time:
  • 100 Dead Lifts 185/125
  • 50 Ring Dips
  • 10 Rope Climb
  • 50 Pistol
  • 100 Hand Release Push Up
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Wall Slides x 10
  • Seated External Rotation w/elbow on knee x 10
  • Band Pull a Parts x 20
  • Clapping Push Up/Seated MB Chest Pass x 5

Strength:

A) 4 Sets:

  • Push Press x 6 @ 60% of 1 RM
B) 4 Sets:
  • 2 Snatch Grip Behind the Neck Push Press + 2 Overhead Squats (3 Set hold in bottom) build to 60% of 1 RM Snatch Over 4 Sets

Skill:

WOD:
For Time:
  • 100 Dead Lifts 185/125
  • 50 Ring Dips
  • 10 rope climbs
  • 50 Pistol (Alt)
  • 100 Hand Release Push Up
Additional:
  • Mobility

Intensity! What Does That Really Mean?

Monday, August 22, 2016

Essentials

Strength/Skill:
Warm Up:

  • Plank Hold Single Leg Lateral Slide x 15-20
  • Face Pulls x 10
  • Cossack Squat x 5 ea.
  • Single Leg Lateral Jump x 3 ea.

Strength:

Skill:

WOD:
A) AMRAP in 5:30
  • 12 Wall Ball
  • 12 Push Press
  • 12 Sumo Deadlift High Pull
1 Minute Rest
B) AMRAP in 5:30
  • 100m Run
  • 10 Box Jump 20″
1 Minute Rest
C) AMRAP in 5:30
  • 10 Wall Ball
  • 10 Sumo Deadlift High Pull
  • 10 Box Jump 20″
  • 10 Push Press
  • 10 Burpee
Additional:
3 Sets:

  • Reverse Hyper x 12-15

Performance

Strength/Skill:
Warm Up: 

  • Plank Hold Single Leg Lateral Slide x 15-20
  • Face Pulls x 10
  • Cossack Squat x 5 ea.
  • Single Leg Lateral Jump x 3 ea.

Strength:

Skill:

WOD:
A) AMRAP in 5:30
  • 15 Wall Ball 20/14
  • 15 Push Press 75/55
  • 15 Sumo Deadlift High Pull
1 Minute Rest
B) AMRAP in 5:30
  • 150m Run
  • 15 Box Jump 20″
1 Minute Rest
C) AMRAP in 5:30
  • 10 Wall Ball
  • 10 Sumo Deadlift High Pull 75/55
  • 10 Box Jump 20″
  • 10 Push Press
  • 10 Burpee
Additional:
3 Sets:

  • Reverse Hyper x 12-15

Competition

Strength/Skill:
Warm up:

  • Plank Hold Single Leg Lateral Slide x 15-20
  • Face Pulls x 10
  • Cossack Squat x 5 ea.
  • Single Leg Lateral Jump x 3 ea.

Strength:

A) 6 Sets:

Front Squat x 4
  • Set 1-2 = 65-68%
  • Set 3-4 = 70-73%

B) 4 Sets:

Back Squat x 6 @ 65%

C) 3 Sets:
  • Snatch Pulls x 5 @90%

Skill:

WOD:
A) AMRAP in 5:30
  • 15 Wall Ball 20/14
  • 15 Push Press 95/65
  • 15 Sumo Deadlift High Pull
1 Minute Rest
B) AMRAP in 5:30
  • 20/15 Calorie Row
  • 15 Box Jump 20″
1 Minute Rest
C) AMRAP in 5:30
  • 10 Wall Ball
  • 10 Sumo Deadlift High Pull 95/65
  • 10 Box Jump 20″
  • 10 Push Press
  • 10/7 Calorie Row
Additional:
3 Sets:

  • Reverse Hyper x 12-15

Saturday, August 20, 2016

Essentials

Strength/Skill:
Warm Up:

  • Side Plank Banded Lateral Raise x 10-15 ea
  • Reverse Hyper x 12-15
  • Lateral Box Step Up x 5 ea.
  • MB Overhead Toss x 5

Strength:

Skill:

WOD:
With a Partner Perform For Time:

  • 1200m Run
  • 20 Rope Climbs
  • 120 MB Push Ups (Both hands on MB)
  • 200 Wall Ball
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Side Plank Banded Lateral Raise x 10-15 ea
  • Reverse Hyper x 12-15
  • Lateral Box Step Up x 5 ea.
  • MB Overhead Toss x 5

Strength:

Skill:

WOD:
With a Partner Perform For Time:

  • 1200m Run
  • 20 Rope Climbs
  • 120 MB Push Ups (Both hands on MB)
  • 200 Wall Ball
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Side Plank Banded Lateral Raise x 10-15 ea
  • Reverse Hyper x 12-15
  • Lateral Box Step Up x 5 ea.
  • MB Overhead Toss x 5

Strength:

A) 4 Sets:

Snatch (Squat) x 3

  • Set 1 = 77%
  • Set 2 = 80%
  • Set 3 = 83%
  • Set 4 = 87%

B) 4 Sets:

Jerk x 3

  • Set 1 = 77%
  • Set 2 = 80%
  • Set 3 = 83%
  • Set 4 = 87%
C) 4 Sets:Clean (Squat) x 3

  • Set 1 = 77%
  • Set 2 = 80%
  • Set 3 = 83%
  • Set 4 = 87%

D) 4 Sets:

Clean Pull x 5

  • Set 1 = 90%
  • Set 2 = 95%
  • Set 3 = 100%
  • Set 4 = 100%

E) 3 Sets:

  • Behind the Neck Shoulder Press x 8

Skill:

WOD:
Additional:
  • Mobility

Friday, August 20, 2016

Essentials

Strength/Skill:
Warm Up:

  • 3 Position Snatch Pause Deadlift x 3
  • High Hang Pull x 3
  • High Hang Muscle Snatch x 3
  • High Hang Power Snatch x 3
  • Snatch Balance x 3
  • Overhead Squat x 3
  • 3 Position Snatch Pause Deadlift x 3
  • Snatch x 3

Strength:

4 Sets:

  • Snatch Grip Push Press + 3 Tempo Overhead Squat @ 3111

Skill:

WOD:
4 Sets:

AMRAP in 3 Minutes

  • 3 Power Snatch
  • 6 Overhead Squat
  • 9 Lateral Jump Over Bar
  • Rest 1 minute between sets, pick up where you left off.
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • 3 Position Snatch Pause Deadlift x 3
  • High Hang Pull x 3
  • High Hang Muscle Snatch x 3
  • High Hang Power Snatch x 3
  • Snatch Balance x 3
  • Overhead Squat x 3
  • 3 Position Snatch Pause Deadlift x 3
  • Snatch x 3

Strength:

5 Sets:

  • Snatch Grip Push Press + 3 Tempo Overhead Squat @ 3111

Skill:

WOD:
4 Sets:

AMRAP in 3 Minutes

  • 3 Power Snatch 115/80
  • 6 Overhead Squat
  • 9 Lateral Jump Over Bar
  • Rest 1 minute between sets, pick up where you left off.
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Plank Hold on Forearms x 1 Minute
  • Glute Activation Series x 10 ea.
  • Cossack Squats x 5 ea.
  • Tuck Jump x 5

Strength:

A) 4 Sets:

  • Back Squat with a 3 Second Pause in bottom position x 4 @ 63-68%

B) 3 Sets:

  • Good Mornings x 8 @ 40-45% of 1RM Back Squat

Skill:

WOD:
A) 3 Sets:

  • 12 Deadlift 185/125
  • 9 Hang Clean
  • 6 Shoulder to Overhead
  • Bike 20/15 Calories
  • Rest 2:00

Rest 5 Minutes

B) 3 Sets:

  • 2 Front Squat @90%
  • Suicide Run 5-10-15-20 yards
  • Rest 3:00

*Make sure you can go unbroken on the DT style complex in A. Scale accordingly. And be sure to negative split A as well (Each set should be faster). For B, try to keep squats unbroken, may not be easy after being so fatigued from A, sprint all out each round touch the line with your hand each time to change direction.

Additional:
20 min for quality
  • 100m farmer carry 70/55
  • 12 upright row 105/65
  • 20 second table top
  • 10 paused elevated push-ups (hands on 45# plates)

Thursday, August 18, 2016

Essentials

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
3 Rds For Time:

  • 10 Burpee Pull Ups
  • 25 Russian KB Swings
  • 10 Burpee Pull Ups
  • 400m Run
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
3 Rds For Time:

  • 10 Burpee Pull Ups
  • 25 Russian KB Swings
  • 10 Burpee Pull Ups
  • 400m Run
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD
A) Handstand Push Up (15-20 minutes)

Beginner/ novice
1) Hollow to arch HSPU 1/4
2) 4×5 Reverse headstand weight transfers tuck
3) 3×5 butt on wall to heels on wall drill
4) 15x lunge to wall handstand fast lowers
5) 10x lunge to handstand slow eccentric (6/4” deficit)
Advanced
1) Hollow to arch HSPU 1/4->1/2
2) 2×5 Reverse headstand weight transfers pike; 2×5 jack knife HSPU
3) 2×4 butt on wall (hollow) knees APART -> feet together heels on wall (arch); 2×4 butt on wall (hollow) knees TOGETHER -> feet together heels on wall (arch)
4) 3×6 tucked slow to arch (concentric), fast to hollow HSPU (eccentric)
5) With 6/4” deficit: 3×6 kipping HSPU, 3×3 strict HSPU
Elite:
1) Hollow to arch HSPU 1/4->1/2->3/4->full
2) 2×5 Reverse headstand weight transfers no foot touch (tuck or pike); 2×5 jack knife HSPU
3) 3×6 kipping HSPU: first three butt on wall (hollow) knees apart -> feet together heels on wall (arch); second three with knees together at bottom
4) 3×6 tucked slow to arch (concentric), fast to hollow HSPU (eccentric)
5) With 9/6” deficit: 3×6 kipping HSPU, 3×3 strict HSPU
B) Rings (5-10 minutes)
Beginner/ novice:
- Tuck pull to invert -> inverted pike hold 3 sec -> 3 ring swings -> spotter assisted muscle up OR pull up a box leg assisted (or jumping) muscle up transition drill -> 3 kipping ring dips -> 3 ring support swings -> 3 bottom of dip swings -> (move box) 3 ring swings with pull to chest (kipping ring pull ups) -> tuck hang 5 seconds
- repeat complex x 3
Advanced:
- Pull to invert -> inverted pike hold 3 sec -> cast out back swing -> muscle up on front swing -> into 3 butterfly ring dips -> fall into back swing -> 2 ring swings -> muscle up -> front roll down to inverted pike -> lower slow to L hang -> L hang 5 seconds
- repeat complex x 3
Elite:
- Pull to invert -> inverted pike hold 3 sec -> cast out back swing -> muscle up on front swing (hollow version) -> into 3 back to front ring dips -> fall into back swing -> 2 ring swings -> muscle up (arch version) -> front roll to L support -> L support 3 sec -> lower to L hang
- repeat complex x 3
C) Bar  (5-10 minutes)
Beginner/ novice:
- 2x tuck pull to invert -> arch-hollow -> arch hollow lever pull down -> kipping pull up -> butterfly pull up ->  arch- hollow -> TTB x2 -> 3x bar swings (tap swing)
- Repeat complex x 3
Advanced:
- Pull over -> BMU -> roll forward over bar -> 3 TTB -> 3 butterfly CTB -> pull over -> shoot feet forward -> tap swing -> turn 180 + grip change
- Repeat complex x 3
Elite:
- Pull over -> shoot feet forward -> tap swing -> turn 180 + grip change -> glide kip -> BMU -> back hip circle -> 3 TTB -> 3 butterfly CTB
- Repeat complex x 3
Additional:
  • 10 Minutes Mobility

Energy Systems? Why is That Important To Know?

Wednesday, August 17, 2016

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Plank Hold on Forearms x 1 Minute
  • Banded YTWA x 10 ea.
  • Hip Ext. x 10 (3 Second pause in the bottom)
  • Deep Squat Tuck Jump x 5

Strength:

10 Sets: (EMOM)

  • Power Clean x 1

Skill:

WOD:
Death by Power Clean
  • 1 clean on minute 1
  • 2 cleans on minute 2
  • 3 cleans on minute 3……
*Continue this format until you can’t match the number of the minute.
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Plank Hold on Forearms x 1 Minute
  • Banded YTWA x 10 ea.
  • Hip Ext. x 10 (3 Second pause in the bottom)
  • Deep Squat Tuck Jump x 5

Strength:

10 Sets: (EMOM)

  • Power Clean x 1 (Build to heavy single)

Skill:

WOD:
Death by Power Clean @ 75% Body Weight.
  • 1 clean on minute 1
  • 2 cleans on minute 2
  • 3 cleans on minute 3……
*Continue this format until you can’t match the number of the minute.
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Plank Hold on Forearms x 1 Minute
  • Banded YTWA x 10 ea.
  • Hip Ext. x 10 (3 Second pause in the bottom)
  • Deep Squat Tuck Jump x 5

Strength:

10 Sets: (EMOM)

  • Axle Bar Clean x 1 (Build to heavy single)

Skill:

WOD:
Death by Axle Bar Clean @ 75% Body Weight.
  • 1 clean on minute 1
  • 2 cleans on minute 2
  • 3 cleans on minute 3……
*Continue this format until you can’t match the number of the minute.
Additional:
Endurance:Row:

4x (600m at 10k pace (88% of 2K), 600m at 4k pace(94% of 2K) w/ 5min rest b/t sets