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Friday, August 7, 2020

7
Aug

Friday, August 7, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 3 Sets: (Every 3 Minutes)

Bench Press

Set 1 = 5 @ 75%

Set 2 = 3 @ 85%

Set 3-4 = Find today’s 1RM

*Perform Between Each Set:

If you performed the strict Pull Up Perform

3×8 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.)

Perform a 4th set for max rep iso chin over bar hold.

or

If you performed the single arm bent over row test, perform 3×12 @ 2111 @ 70-75% on each arm. If you had an imbalance use the lower weight performed during the test.

Perform 4th set max iso supine ring row hold w/chest to ring for max time.

AMRAP in 10 Minutes

3-6-9-12-15 etc. Power Snatch 75/55

*Perform 5 Burpee Over Barbell between rounds

Barbell Strength

A) 2 Sets:

Push Up + Shoulder Tap x 5-10

Bent Over YTW x 5

Goblet Squat @3311 x 5

Plank Hold on Elbows x 45-60 Seconds

A) 5 Sets:

Hang Power Snatch + Power Snatch @ RPE 6-7

B) 4 Sets:

Barbell Z-Press x 8

Strict Wide Grip Pull Up x 6-8

C) 3 Sets

DB Bench or Floor Press x 12

Band Pull A Parts x 20-30

D) 3 Sets

Dips x 8-12

6 Way Shoulder Raise x 6

E) 2 Sets

Diamond Push Ups @ 1111 x Max

Pronated Grip Bent Over Row x 1 Minute Max

Wide Grip Push Ups @ 1111 x Max

Supinated Grip Bent Over Row x 1 Minute Max

Normal Width Push Ups @ 1111 x Max

Competition

Metcon (Time)

2 Sets:

20 seconds Banded Palloff Hold LT

20 seconds Banded Palloff Hold RT

30 seconds Banded Lateral Walk LT

30 seconds Banded Lateral Walk RT

30 seconds Single Leg Prone GHD Iso Hip Extension Hold LT

30 seconds of Single Leg Prone GHD Iso Hip Extension Hold

20 seconds Bulgarian Split Squat Jumps LT

20 seconds of Dynamic Bulgarian Split Squat Jumps RT

Rest 60 seconds

B) 5 Sets (Every 2:30)

Clean & Jerk x 1.1

(2-3 second reset between singles)

Set 1 = 65%

Set 2 = 70%

Set 3 = 75%

Set 4 = 80%

Set 5 = 85%

C) 5 Sets:

5 Sandbag Cleans or Stone to Shoulder

15/10 Calories of Bike

5 Bar Muscle Up

10 Sandbag Squats

5 Bar Muscle Up

15/10 Calories of Bike

Rest 3 minutes

D) 3 Sets:

60 second Wall Sit (Add weight if needed)

Rest 15 seconds

GH Raise x 6-10

Rest 15 Seconds

Goblet Squat x 15 @ 20X1

Rest 60 seconds

10 Ab Wheel/Barbell Roll Outs @ 3011

Rest 60 seconds

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