Call Us: (720) 335-5591

Friday, January 31, 2020

31
Jan

Friday, January 31, 2020

CrossFit Surge – CROSSFIT

Metcon (Weight)

EMOM

A) 3 Sets For Load

Odd = 5 Thrusters

Even = 15/12 calorie Row

B) 4 Sets For Load

Odd = 3 Thrusters

Even = 8-12 Burpee

C) 5 Sets For Load

Odd = 1 Thruster

Even = 8-12 Toe to Ring

*Goal is to build throughout

Competition

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) 3 Sets

1 Snatch (pause at knee on 1st rep) + 1 Overhead Squat @55-65%

3 Sets:

Snatch Deadlift to knee + 3 Snatch @70-75%

3 Sets:

Snatch x 4 @75-80%

Rest 2 minutes

B) 3 Sets

Snatch Pulls x 4 @ 95-105%

D) 4 Sets:

Tempo Back Squat @31×1 x 4-3-3 @ 60-70%

E) 2 Sets

Heels in Rings Hip Bridge Hamstring Curl x 8-12

Eccentric Only GH Raise x 5-7

Iso Reverse Hyper Hold at top x 20-30 Seconds

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)2 Sets

3 Clean (pause at knee on 1st rep) + 1 Jerk @60-65%

2 Sets:

4 Clean + 1 Jerk @70-75%

2 Sets:

4 Clean + 1 Jerk @75-80%

B) 3 Sets:

Clean Pulls x 4 @95-105%

D) 3 Sets:

Tempo Back Squat @31×1 x 4-3-3 @ 60-70%

E) 2 Sets

Heels in Rings Hip Bridge Hamstring Curl x 8-12

Eccentric Only GH Raise x 5-7

Iso Reverse Hyper Hold at top x 20-30 Seconds

Metcon (Time)

6 Rds For Time

15/12 Calorie Bike

12 Strict Handstand Push Ups

6 Deadlift 315/225

Leave a Reply