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Friday, June 19, 2020

19
Jun

Friday, June 19, 2020

CrossFit Surge – CROSSFIT

Metcon (Time)

A) 2 Sets:

30 seconds of Pigeon Stretch Each

30 seconds Reverse Snow Angles

30 Seconds Air Squats

30 Seconds Supine Row or Scapular Push Ups

30 seconds of Single Leg RDL each

20 Seconds Side Plank Hold each

Rest 20 seconds

B) 4 Sets (Every 2 Minutes)

Back Squat x 5-4-3-5-4-3

or

Tempo Front/Goblet Squat @2111 x 5-8

C) 3 Rds For Time

400m Run/Row/Bike

2 Rds

4 Devils Press

8 Toe to Bar

12 Wall Balls

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

Metcon (2 Rounds for time)

A) 4 Sets (Every 2 minutes)

Clean Grip Overhead Squat x 5 @2111

B) 5 Sets (Every 2 Minutes)

Power Snatch + Hang Power Snatch x 2

Sets 1-2 = 70%

Sets 3-5 = 75%

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 6 @ 75%

D) For Time

27-21-15-9

Calorie Row

Wall Ball

When Clock Reaches 15:00 Perform

For Time:

15-12-9

Squat Snatch 105/80

Strict Handstand Push Ups

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