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Friday, July 10, 2020

10
Jul

Friday, July 10, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 1 Sets:

Barbell or DB RDL x 5

Barbell or DB Bent Over Row x 5

Barbell or DB High Hang Clean High Pulls x 3

Barbell or DB High Hang Muscle Clean x 3

Barbell or DB High Hang Power Clean x 3

Barbell or DB Shoulder Press x 3

Barbell or DB Push Press x 3

Barbell or DB Push Jerk x 3

Barbell or DB Squat Clean from Shins to Overhead x 3

B) 3 Sets

Front Squat x 5 @11×1

Bent Over YTW x 8 each

or

Goblet Squat x 12-10-8

Bent Over YTW x 8 each

C) AMRAP in 13 Minutes

5 Bar Muscle Up or Strict Pull Ups

30 Double Unders

5 Barbell or DB Squat Clean to Overhead

5 Burpees Over Barbell or DB’s

Barbell Strength

A) 2 Sets:

Push Up + Shoulder Tap x 5-10

Bent Over YTW x 5

Goblet Squat @3311 x 5

Plank Hold on Elbows x 45-60 Seconds

A) 5 Sets:

Hang Power Snatch + Power Snatch @ RPE 6-7

B) 4 Sets:

Barbell Z-Press x 8

Strict Wide Grip Pull Up x 6-8

C) 3 Sets

DB Bench or Floor Press x 12

Band Pull A Parts x 20-30

D) 3 Sets

Dips x 8-12

6 Way Shoulder Raise x 6

E) 2 Sets

Diamond Push Ups @ 1111 x Max

Pronated Grip Bent Over Row x 1 Minute Max

Wide Grip Push Ups @ 1111 x Max

Supinated Grip Bent Over Row x 1 Minute Max

Normal Width Push Ups @ 1111 x Max

Competition

Metcon (2 Rounds for reps)

2 Sets:

LAX Ball Lat Arm Abb/Adduction x 6-8 each

Single Arm Upright Row x 12 each @3121

LAX Peanut Thoracic Smash x 30 Seconds

DB/KB Windmill x 6 each

Banded Wrist DB Shoulder Press @3131 x 8-10

Banded Face Pulls x 20

A) 3 Sets (Every 2 minutes)

Push Jerk + 3 Clean Grip Overhead Squat

B) 5 Sets (Every 2 Minutes)

Pause Power Snatch (Pause off the floor at the knee for 3 seconds each rep)

Start @70% and build to today’s heavy single

C) 4 Sets (Every 2 Minutes)

Back Squat

Set 1 = 4 @ 65-70%

Set 2 = 3 @ 75-80%

Set 3 = 2 @ 80-85%

Set 4 = 1 @ 85-90%

Than

1 Set

Back Squats x 10-15 @ 75%

D) AMRAP in 8 Minutes

5 Bar Muscle Up

30 Double Unders

15 Burpees

Rest 5 Minutes

AMRAP in 5 Minutes

Squat Clean (165/110)

Shoulder to Overhead

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