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Friday, August 28, 2020

28
Aug

Friday, August 28, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 4 Sets: (Every 90 Seconds)

3 Position Snatch Deadlift + High Hang Snatch High Pull + 3 Position Power Snatch (High Hang + Above the Knee + Floor) + 3 Overhead Squat

Home

DB High Pull + 2 DB Hang Snatch x 3 each

B) 3 Sets:

Bench Press

Set 1 = 3 @ 70%

Set 2 = 3 @ 80%

Set 3 = Max Reps @ 90%

*Perform Between Each Set:

If you performed the strict Pull Up Perform

3×6 Tempo Strict Pull Ups @ 3111 (The slow eccentric is the focus. If you can perform unbroken you may add weight. If you’re unable to perform unbroken, add a band for light assistance to insure you perform unbroken.)

If you performed the single arm bent over row test, perform 3×8 @ 2111 @ 80% on each arm. If you had an imbalance use the lower weight performed during the test.

Home Gym:

3 Sets:

Floor Press x 8-12 @3111

Bent Over Row x 8-10 @ 2111

Supermans x 12-15

C) AMRAP in 7 Minutes

8 Overhead Squat 95/65

4 Burpee Pull Ups

Home Gym

AMRAP in 7 Minutes

8-12 Overhead Squat or Goblet Squat

4 DB Push Up + Renegade Row + DB Deadlift

Barbell Strength

A) 3 Sets: (Every 90 Seconds)

Drop Snatch x 2

Followed by

3 Sets: (Every 90 Seconds)

Behind the Neck Shoulder Press From Split Jerk Position x 5

B) 10 Sets: (EMOM)

Snatch x 1 @80-85%

C) 10 Sets: (Every 90 Seconds)

Squat Clean Thruster x 2 @ (RPE 7-8)

D) 4 Sets: (Every 3 Minutes)

Back Squat x 10

Sets 1-2: 90% of 10RM

Sets 3-4: 85% of 10RM

Competition

Metcon (Time)

A) 3 Sets: (Every 90 Seconds)

Drop Snatch x 2

Followed by

3 Sets: (Every 90 Seconds)

Behind the Neck Shoulder Press From Split Jerk Position x 5

B) 10 Sets: (EMOM)

Snatch x 1 @80-85%

C) 10 Sets: (Every 90 Seconds)

Squat Clean Thruster x 2 @ (RPE 7-8)

D) 3 Sets: (Every 3 Minutes)

Back Squat x 10

Sets 1-2: 90% of 10RM

Sets 3: 85% of 10RM

AMRAP in 6 Minutes

12 Overhead Squats 115/75

4 Ring Muscle Up

Rest 4 Minutes

For Time:

5-4-3-2-1 Legless Rope Climb

*Perform 10 Strict handstand Push Ups between sets. (40 total reps, don’t perform HSPU after set of 1)

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