Call Us: (720) 335-5591

Friday, February 19, 2021

19
Feb

Friday, February 19, 2021

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

2 Sets:

Scapular Push Ups on Elbow x 6-8

Single Arm DB Upright Row x 8 each

Medball Squeeze Glute Bridge x 10-15

Medball Tall Plank Band Around Feet Alternating Knee Tucks @2122 x 8-10 each (https://www.youtube.com/watch?v=jWJI8Bq0OuI)

B) AMRAP in 10 Minutes

2-4-6-8-10…ect. Alternating Single DB Snatch + Single Arm Push Press 50/35

25 Double Unders

C) 3 Sets:

DB Incline Press x 8-10

Bulgarian Split Squat x 10-8-6 each

D) IF TIME OPTIONAL

3 Sets:

Banded Single DB Bicep Curl x 10-12

Banded Triceps Extension x 12-15

Competition

Metcon (AMRAP – Rounds and Reps)

2 Sets:

Scapular Push Ups on Elbow x 6-8

Single Arm DB Upright Row x 8 each

Medball Squeeze Glute Bridge x 10-15

Medball Tall Plank Band Around Feet Alternating Knee Tucks @2122 x 8-10 each (https://www.youtube.com/watch?v=jWJI8Bq0OuI)

A) 3 Sets: (Every 90 Seconds)

3 Seconds Tempo Deadlift to Mid Thigh + 3 Muscle Clean From Mid Thigh + Full Grip Front Squat + 3 Sotts Press:

B) 4 Sets: (Every 2 Minutes)

Clean Lift off to just below knee + Clean pull from just below knee + Power Clean + Jerk

Sets 1-2 = @ 75%

Set 3=5 = @ 80%

C) 3 Sets: (Every 2 Minutes)

Wt. Stationary Drps x 10-8-6

Landmine Bent Over Rope Row x 12

D) 6 Sets: (Every 90 Seconds)

Clean Deadlift x 5-5-3-3-1-1 (Building to 105-108% of Clean)

E) AMRAP in 10 Minutes

2-4-6-8-10…ect. Alternating Single DB Snatch + Single Arm Push Press 50/35

30 Double Unders

Leave a Reply