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Friday, February 14, 2020

14
Feb

Friday, February 14, 2020

CrossFit Surge – CROSSFIT

Essentials

Metcon (3 Rounds for reps)

AMRAP in 3:30/7 min/For Time: (23 Minute Cap)

20 Double Unders

7 Power Clean

20 KB Swings

7  Push Ups

20 Sit Ups

7 Burpee Pull Ups

20 Wall Balls

7 Walking Lunges ea

20 Box Jumps 24/20

7 Pull Ups + Dips/Push Ups

20 Deadlift

7 Thrusters

20 KB Sumo Deadlift High Pulls

7 Rope Climbs

*Athletes will get 1:30 rest between the 1st AMRAP and 2nd, than 3 minutes rest between the 2nd AMRAP and the For Time component of the WOD.  Athletes will use 1 barbell for this workout as well, weights must be changed by the athlete.

Performance

Metcon (3 Rounds for reps)

AMRAP in 3:30/7 min/For Time: (23 Minute Cap)

39 Double Unders

7 Power Clean 155/105

39 KB Swings 55/35

7 Handstand Push Ups

39 Sit Ups

7 Burpee Pull Ups

39 Wall Balls

7 Pistols ea

39 Box Jumps 24/20

7 Muscle Ups

39 Deadlift 155/105

7 Thrusters 135/95

39 KB Sumo Deadlift High Pulls 55/35

7 Rope Climbs

*Athletes will get 1:30 rest between the 1st AMRAP and 2nd, than 3 minutes rest between the 2nd AMRAP and the For Time component of the WOD.  Athletes will use 1 barbell for this workout as well, weights must be changed by the athlete.

Competition

Metcon (3 Rounds for reps)

AMRAP in 3:30/7 min/For Time:

39 Double Unders

7 Power Clean 155/105

39 KB Swings 55/35

7 Handstand Push Ups

39 Sit Ups

7 Burpee Pull Ups

39 Wall Balls

7 Pistols ea

39 Box Jumps 24/20

7 Muscle Ups

39 Deadlift 155/105

7 Thrusters 135/95

39 KB Sumo Deadlift High Pulls 55/35

7 Rope Climbs

*Athletes will get 1:30 rest between the 1st AMRAP and 2nd, than 3 minutes rest between the 2nd AMRAP and the For Time component of the WOD.  Athletes will use 1 barbell for this workout as well, weights must be changed by the athlete.

Strength

A) Big Barbell Warm Up (perform 3 reps of each movement)

Sumo Deadlift

Conventional Deadlift

Hang Muscle Clean

Tall Clean

Front Squat

Front Rack Sotts Press (place heels on plates if need to)

Shoulder Press

Push Press

Push Jerk

Split Jerk

Squat Jerk

Behind the neck snatch grip push press

Overhead Squat

Snatch Balance

Drop Snatch

Snatch from below knee

A) 2 Sets: (Every 90 Seconds)

3 Position Power Clean + Front Squat (RPE 6-7)

B) 5 Sets: (Every 90 Seconds)

Clean x 3-3-2-2-1 @ RPE 7-8

C) 2 Sets: (Every 90 Seconds)

3 Position Power Snatch + Overhead Squat (RPE 6-7)

D) 5 Sets: (Every 90 Seconds)

Snatch x 3-3-2-2-1 (RPE 7-8)

E) 3 Sets:

Front Rack Bulgarian Split Squat x 6 each

Wt. Wall Sit X 45-60 Seconds

Rest 2 Minutes

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