Call Us: (720) 335-5591

Friday, March 12, 2021

12
Mar

Friday, March 12, 2021

CrossFit Surge – CROSSFIT

Metcon (Time)

A) Open 21.1

https://www.youtube.com/watch?v=gJwp2Zqw_Go

Rx’d

For time: (15 Minute Cap)

1 Wall Walk

10 Double Unders

3 Wall Walks

30 Double Unders

6 Wall Walks

60 Double Unders

9 Wall Walks

90 Double Unders

15 Wall Walks

150 Double Unders

21 Wall Walks

210 Double Unders

Scaled

For time: (15 Minute Cap)

1 scaled wall walk

10 single-unders

3 scaled wall walks

30 single-unders

6 scaled wall walks

60 single-unders

9 scaled wall walks

90 single-unders

15 scaled wall walks

150 single-unders

21 scaled wall walks

210 single-unders

Foundations

For time: (15 Minute Cap)

1 bear crawl

10 jumping jacks

3 bear crawls

30 jumping jacks

6 bear crawls

60 jumping jacks

9 bear crawls

90 jumping jacks

15 bear crawls

150 jumping jacks

21 bear crawls

210 jumping jacks

The bear crawl can be modified by placing the hands on an elevated surface and simulating the walking motion by bringing the knees to the chest.

The jumping jacks can be modified to a “stepping jack” if needed.

B) 3 Sets:

DB Incline Press x 8-10

Bulgarian Split Squat x 10-8-6 each

D) IF TIME OPTIONAL

3 Sets:

Banded Single DB Bicep Curl x 10-12

Banded Triceps Extension x 12-15

Competition

Metcon (Time)

A) Open 21.1

https://www.youtube.com/watch?v=gJwp2Zqw_Go

For time: (15 Minute Cap)

1 Wall Walk

10 Double Unders

3 Wall Walks

30 Double Unders

6 Wall Walks

60 Double Unders

9 Wall Walks

90 Double Unders

15 Wall Walks

150 Double Unders

21 Wall Walks

210 Double Unders

B)3 Sets:

High Hang Power Clean + Push Jerk + Behind the Neck Split Jerk + 3 Press in Split

C) 4 Sets: (Every 2 Minutes)

Power Clean + Clean + Jerk

Sets 1-2 = 1+2 @ 70-75%

Set 3-4 = 1+1 @ 75-80%

D) 3 Sets:

Split Jerk x 1

*Work up to 80-85% for 3 sets

E) 3 Sets:

Clean Deadlift x 3 @110%

Leave a Reply