Call Us: (720) 335-5591

Friday, June 26, 2020

26
Jun

Friday, June 26, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Reps)

A) 1 Set

200m jog or 30 seconds bike

100 ft Single Arm Overhead Carry Each

10 RT Arm Suitcase Deadlifts

100 ft Right Arm Suitcase Carry

10 LT Arm Suitcase Deadlifts

100 ft LT Arm Suitcase Carry

30 Seconds Air Squats

30 Seconds of Side Planks Per Side

B) 3 Sets

Front Squat x 5

Bent Over YTW x 8 each

or

Goblet Squat x 12-10-8

Bent Over YTW x 8 each

C) 3 Sets:

AMRAP in 5 Minutes

10 Back or Front Rack Step Ups (5/5 Building)

15 Heels Elevated DB/KB Goblet Squat

20 Toes Elevated DB/KB RDL

In Remaining Time Perform AMRAP

5 Supine Row @ 2111

7 Sit Ups

Rest 1 Minute

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 (Calories)

A) 3 Sets (Every 2 minutes)

Clean Grip Overhead Squat x 5

B) 5 Sets (Every 2 Minutes)

Power Snatch + Hang Power Snatch

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) 2 Sets:

Prone DB or Banded Hamstring Curls x 8 @ 4111 (https://www.youtube.com/watch?v=cSzoVHHnuu0)

Rest 30 seconds

Reverse Hypers x 15

Rest 60 seconds

E) 6-10 Sets For Max Calories: (Every 3 Minutes)

30 seconds Bike

(these should be maximal efforts every set)

30 seconds of Air Squats

*If you have a weighted vest wear it!

F) (Optional Additional Strength)

2-3 Sets:

100 ft. Overhead Yoke Carry

60 Second Sled Push (should be a challenge but able to move for full 60 seconds)

Reverse Sled Drag back to starting position

Leave a Reply