Call Us: (720) 335-5591

Friday, July 31, 2020

31
Jul

Friday, July 31, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 3 Sets: (Every 3 Minutes)

Bench Press

Set 1 = 3 @ 70%

Set 2 = 3 @ 80%

Set 3 = Max Reps @ 90%

*Perform Between Each Set:

If you performed the strict Pull Up Perform

3×8 Tempo Strict Pull Ups @ 3111 (The slow eccentric is the focus. If you can perform unbroken you may add weight. If you’re unable to perform unbroken, add a band for light assistance to insure you perform unbroken.)

or

If you performed the single arm bent over row test, perform 3×12 @ 2111 @ 70-75% on each arm. If you had an imbalance use the lower weight performed during the test.

B) AMRAP in 5 Minutes

600m Run

1 Rd:

10 Push Ups

20 Air Squats

AMRAP Power Cleans 135/95

Rest 3 Minutes

AMRAP in 5 Minutes

400m Run

2 Rds

10 Push Ups

20 Air Squats

AMRAP Hang Squat Cleans 135/95

Rest 3 Minutes

AMRAP in 5 Minutes

200m Run

3 Rds

10 Push Ups

20 Air Squats

AMRAP Squat Clean 135/95

Competition

Metcon (Time)

A) Warm Up Primer Perform @ 80-85%

500m Row

20 Russian KB Swings

100 ft. Plate Overhead Walking Lunges

400m Run

With a Running Clock Perform:

From 0-12 Minutes

EMOM x 12 Set Cap

Back Squat x 1

*Start at 60% of 1 RM add 5-10 lbs each set. Goal is to build to a quality “heavy” single for the day, not necessarily a 1 RM.

From 12-24 Minutes

Row 2K or 2.5 Mile Bike

In Remaining Time Build to Heavy Single Deadlift (Not Max) or Jerk (From the Rack)

From 24 to Finish

For Time:

100 Double Unders

15 Ring Muscle Ups

100 Double Unders

100 ft. Handstand Push Ups (4×25 ft.)

100 Double Unders

15 Bar Muscle Ups

Leave a Reply