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Friday, July 3, 2020

3
Jul

Friday, July 3, 2020

CrossFit Surge – CROSSFIT

Metcon (Time)

A) 2 Sets:

Banded Good Mornings x 20

Bird Dogs x 20

Clamshells x 20 (10/10)

Wall Climbs x 2-3 or Inch warm x 4-6

B) 3 Sets

Front Squat x 5 @21×1

Bent Over YTW x 8 each

or

Goblet Squat x 12-10-8

Bent Over YTW x 8 each

C) 3 Rds For Time:

400m Run

21 Sit Ups

12 Burpee

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 time)

2 Sets:

Banded Good Mornings x 20

Single Arm Upright Row x 12 each @3121

Bird Dogs x 20

DB/KB Windmill x 6 each

Banded Lateral Steps x 20 each

Wall Climbs x 2-3 or Inch warm x 4-6

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)

Sets 1-2 = 2 @ 75%

Sets 3-5 = 1 @ 80-85%

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

3 Sets (Every 3 Minutes)

Back Squats x 4 @ 80%

D) For Time:

800m Run

50 KB Swings 70/55

At the 15 Minute Mark Perform:

For Time:

15-12-9 Bar Muscle Up

12-9-6 DB Devils Press 50/35

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