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Friday, January 5, 2018

5
Jan

Friday, January 5, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials

A: Front Squat

3 Sets: (Every 2 Minutes)

Front Squat x 4-6

B: Back Squat

3 Sets: (Every 2 Minutes)

Back Squat x 4-6

Metcon (Time)

For Time:

15 DB Thrusters

9 Deadlift

6 Bar Facing Burpee

12 DB Thrusters

12 Deadlift

6 Bar Facing Burpee

9 DB Thrusters

15 Deadlift

6 Bar Facing Burpee

Performance

Texas Squat Program

3 Sets:(Every 3:30 Minutes)

Front Squat/Back Squat: 4X7/13 @ 65% (of max FS)

*Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 65% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.

Metcon (Time)

For Time:

21 DB Thrusters 40/25

9 Deadlift 185/125

9 Bar Facing Burpee

15 DB Thrusters

15 Deadlift

9 Bar Facing Burpee

9 DB Thrusters

21 Deadlift

9 Bar Facing Burpee

Competition

A: Snatch

9 Sets: (Every 2 Minutes)

3 @70%

2 @80%

1 @85%

3 @80%

2 @85%

1 @90%

3 @85%

2 @90%

1 @95%

B: Clean and Jerk

9 Sets: (Every 2 Minutes)

3 @65%

2 @75%

1 @80%

3 @75%

2 @80%

1 @85%

3 @80%

2 @85%

1 @90%

C: Deadlift

4×2 (RPE 8-9)

D: Metcon (Time)

For Time:

21 DB Thrusters 50/35

9 Deadlift 225/155

9 Bar Facing Burpee

15 DB Thrusters

15 Deadlift

9 Bar Facing Burpee

9 DB Thrusters

21 Deadlift

9 Bar Facing Burpee

E: Midline/Ring Skill

Accumulate 10 Minutes Plank:

Every 2 min complete the following ring complex

2 ring swings

1 muscle up

2 strict dips

20 sec. Tuck sit

Slow eccentric lower down to hang (lower down should take 5-10 sec)

Scaled Complex (perform on low rings)

3 strict dips

20 sec. Tuck sit

Roll back to 10 ring rows

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