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Friday, June 12, 2020

12
Jun

Friday, June 12, 2020

CrossFit Surge – CROSSFIT

Metcon (Time)

A) 2 Sets:

30 seconds of Hollow/Tuck Hold

30 seconds Bootstraps

30 Seconds Iso Top Hip Extension Hold

30 seconds of Air Squats

30 seconds of Supine Alternating Lying Leg Lifts

60 seconds of Downward Dog Stretch

Rest 30 seconds

B) 4 Sets (Every 2 Minutes)

Back Squat @1111 x 5

or

Tempo Front/Goblet Squat @2111 x 5-8

C) 5 Rds For Time:

20 Alternating Single Leg V-Ups

150 ft. Shuttle Run (25ft x 6)

10 Thrusters or Wall Balls

150 ft. Shuttle Run

Barbell Strength

A) 7 Sets:

Back Squat

Set 1 – 4 reps @ 80-85%

Set 2 – 3 reps @ 85-90%

Set 3 – 2 reps @ 90-95%

Set 4 – 4 reps @ 85-90%

Set 5 – 3 reps @ 90-95%

Set 6 – 2 reps @ 95+%

Set 7 – 6 reps @ 75-80%

B) 4 Rds

Sumo Deadlift @3111 x 8

C) 3 Sets:

Walking Lunge x 20 each

Single Leg RDL x 8 each

D) 3 Sets

Barbell Hip Thrusts x 12-15

Than

3 Sets

Nordic Drops x 6-8

Competition

Metcon (4 Rounds for reps)

2 Sets:

30 seconds of Hollow/Tuck Hold

30 seconds Bootstraps

30 Seconds Iso Top Hip Extension Hold

30 seconds of Air Squats

30 seconds of Supine Alternating Lying Leg Lifts

60 seconds of Downward Dog Stretch

Rest 30 seconds

A) 6 Sets: (EMOM)

Minute 1 = 16-22/10-16 Calorie Bike

Minute 2 = 2 Snatch Lift Offs to Knee + Snatch or 2 Clean Lift Offs to Knee + Clean + Jerk

*Start at 65-70% and build throughout the 6 Sets

B) 4 Sets: (Every 90 Seconds)

Snatch or Clean & Jerk x 1

*Perform all sets where you left off from A

C) 7 Sets: (Every 2:30)

Back Squat

Set 1 – 4 @ 80-85%

Set 2 – 3 @ 85-90%

Set 3 – 2 @ 90-95%

Set 4 – 4 @ 85-90%

Set 5 – 3 @ 90-95%

Set 6 – 2 @ 95+%

Set 7 – 6 @ 75-80%

D) 4 Sets:

AMRAP in 3 Minutes

10 KB Swings

10 Goblet Squats

Rest 1 Minute

AMRAP in 3 Minutes

4 Double DB Hang Clean & Jerk

8 Toe to Bar

Rest 2 Minute

E)3 sets:

Wt. Hip Extensions x 20 @ 1010

Rest 90 seconds

GH Raise x 5-10

Rest 90 seconds

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