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Friday, January 24, 2020

24
Jan

Friday, January 24, 2020

CrossFit Surge – CROSSFIT

Metcon (Weight)

4 Sets For Load

6-5-4-3 Thrusters (AHAP)

Men = 500-400-300-200m Row

Women = 400-300-200-100m row

Rest 2 Minutes

*Goal is to increase pace each set

Strength

3 sets

Bench Single Leg Hip Thrusts x 6 each

12 Landmine Squats

18 High Box Single DB Single Leg Step up (each)

*For step up keep foot on box for all 18 reps. Use the leg of the rig for light assistance

Rest 3 minutes between sets

Strength

Weightlifting Option, Choose based on personal need:

Snatch Option

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) 6 Sets

2 Snatch (pause at knee on 1st rep) + 1 Overhead Squat

Set 1-2 = @60-65%

Sets 3-4 = @70-75%

Sets 5-6 = @75-80%

Rest 2 minutes

B) 5 Sets (EMOM)

Power Snatch x 10 @ 50-55%

C) 4 Sets

Snatch Pulls x 4 @95%

D) 3-4 Sets:

Front Squat x 5 @ 80-90%

E) 3 Sets

Speed Anderson Back Squat 21×1 x 3 @ 60-65%

RDL x 6 @ 65-70% of Back Squat

E) 1 Sets

50 Parallette knee tuck to L-Sit @ 1111

*Every time you break perform 15 Seconds Hollow Hold

Or

75/60 Calorie Bike

*EMOM including 0:00 Perform 8 Parallette knee tuck to L-Sit @ 1111

Clean Option

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)6 Sets

2 Clean (pause at knee on 1st rep) + 1 Jerk

Set 1-2 = @60-65%

Sets 3-4 = @70-75%

Sets 5-6 = @75-80%

B) 5 Sets (EMOM)

Power Clean x 10 @50-55%

C) 4 Sets

Clean Pulls x 4 @95%

D) 3-4 Sets:

Front Squat x [email protected] 80-90%

E) 3 Sets

Speed Anderson Back Squat 21×1 x 3 @ 60-65%

RDL x 6 @ 70-75% of Back Squat

E) 1 Sets

50 Parallette knee tuck to L-Sit @ 1111

*Every time you break perform 15 Seconds Hollow Hold

Or

75/60 Calorie Bike

*EMOM including 0:00 Perform 8 Parallette knee tuck to L-Sit @ 1111

Metcon (Time)

For Time:

30-21-12

Toe to Bar

Wall Ball

Calorie Row

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