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Friday, April 24, 2020

24
Apr

Friday, April 24, 2020

CrossFit Surge – CROSSFIT

Metcon (2 Rounds for reps)

A) AMRAP in 5 Minutes

6 DB/Barbell Clean or Plate/Odd Object Ground to Overhead

5 Handstand Push Ups

4 Burpee

B) 2 Sets:

45 Seconds Wt. Wall Sit

3 x 10 Second Iso Wt. Hip Bridge + 10 Wt. Hip Thrusts (Perform this sequence 3 times)

30 Seconds Wt. Wall Sit

C) AMRAP in 5 Minutes

5 DB/Barbell Clean or Plate/Odd Object Ground to Overhead

4 Handstand Push Ups

3 Burpee

D)2 Sets:

45 Seconds Wt. Wall Sit

3 x 10 Second Iso Wt. Hip Bridge + 10 Wt. Hip Thrusts (Perform this sequence 3 times)

30 Seconds Wt. Wall Sit

Barbell Strength

A) Snatch/Clean (EMOM)

3 Sets (EMOM)

3 Power Snatch

into

3 Sets (EMOM)

2 Power Snatch

into

3 Sets (EMOM)

1 Power Snatch

into

3 Sets (EMOM)

3 Power Clean

into

3 Sets (EMOM)

2 Power Clean

into

3 Sets (EMOM)

1 Power Clean

*Build throughout.

B) 5 Sets:

Back Squat x 2 (Build to Heavy 3)

C) 2 Sets:

Back Squat x 2 @ -10% of B

D) 3 Sets:

45 Seconds Wt. Wall Sit

3 x 10 Second Iso Wt. Hip Bridge + 10 Wt. Hip Thrusts (Perform this sequence 3 times)

30 Seconds Wt. Wall Sit

Competition

Metcon (No Measure)

A) 2 Sets:

Serratus Wall Slide

Prone YTW Iso Holds x 20 Seconds Each

Clamshell x 5 Each w/3 seconds hold

Plank March x 6-8 each (https://www.youtube.com/watch?v=Uw83y7v63W8)

Seated Box Jump x 4

B) 5 Sets:

Power Snatch + Overhead Squat + 2 Snatch @ 6-7 RPE

C) 4 Sets:

Clean + 2 Front Squat + Jerk + Clean + Jerk @ 6-7 RPE

D) 3 Sets: (Perform After WOD)

Wall Sit x 60 Seconds

Sumo Stance RDL x 6

Wall Sit x 45 Seconds

3 x 10 Second Iso Wt. Hip Bridge + 10 Wt. Hip Thrusts (Perform this sequence 3 times)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 16 Minutes

4 Clean & Jerk 165-185/110-125

5 Deficit Handstand Push Ups 4/2″

9/7 Calorie Row/Bike or 100m Run

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