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Friday, August 31, 2018

31
Aug

Friday, August 31, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

Metcon (Weight)

4 Sets: (EMOM)

Minute 1 = 5 Back Squat

Minute 2 = 6-12 Push Ups

Minute 3 = 4 Back Squat

Minute 4 = 50-70 Double Unders/60-80 Single Unders

Minute 5 = 3 Back Squat

Minute 6 = 2-5 Wall Walks/Box Walk/15-30 Seconds Handstand Hold/15-30 Seconds DB Overhead Hold

Minute 7 = 2 Back Squats

Minute 8 = 4-8 Plank Up/Downs (Elbows to Push Up position)

*Use same weight for all sets of front squat (RPE 6-7)

Performance

Metcon (Weight)

4 Sets: (EMOM)

Minute 1 = 5 Back Squat

Minute 2 = 5-10 Handstand Push Ups

Minute 3 = 4 Back Squat

Minute 4 = 50-70 Double Unders/60-80 Single Unders

Minute 5 = 3 Back Squat

Minute 6 = 2-5 Wall Walks/Box Walk

Minute 7 = 2 Back Squats

Minute 8 = 4-8 Parallette Shoot Throughs

*Use same weight for all sets of front squat (RPE 6-7)

Competition

Snatch

6 Sets:

Sets 1-3 = 2 Reps @ RPE 6-8

Sets 4-6 = 1 Rpe @ RPE 8-9

*Goal is no missed reps, we’re working on getting comfortable and confident with heavier percentages.

Clean & Jerk

6 Sets:

Sets 1-3 = 2 Reps @ RPE 6-8

Sets 4-6 = 1 Rpe @ RPE 8-9

*Goal is no missed reps, we’re working on getting comfortable and confident with heavier percentages.

3 Position Deadlift

3 Sets:

5 Reps Floor to Knee

5 Reps Knee to Hip

5 Reps Full Deadlift

*wt. @ 65-70% of 1RM

Metcon (Weight)

3-4 Sets: (EMOM)

Minute 1 = 5 Back Squat @60% + 3 Thrusters @ 55-65%

Minute 2 = 5-10 Strict Handstand Push Ups

Minute 3 = 4 Back Squat + 3 Thrusters

Minute 4 = 50-75 Double Unders

Minute 5 = 3 Back Squat + 3 Thrusters

Minute 6 = 20-30 yard Handstand Walk (2-3 x 10 yrds)

Minute 7 = 2 Back Squats + 3 Thrusters

Minute 8 = 4 Box Jump (40/30)

Minute 9 = 1 Back Squat + 3 Thrusters

*Use same weight for all sets of Back Squat (RPE 6-7)

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