Call Us: (720) 335-5591

Friday, March 20, 2020

20
Mar

Friday, March 20, 2020

CrossFit Surge – CROSSFIT

Bodyweight

Metcon (AMRAP – Rounds and Reps)

5 Sets:

AMRAP in 3 Minutes:

3 Air Thrusters

5 V-Ups

7/5 Push Ups

*Rest 1 minute and pick up where you left off

Metcon (AMRAP – Rounds and Reps)

DB/KB/Barbell Option

5 Sets:

AMRAP in 3 Minutes:

3 Thrusters

5 Bent Over Row

7/5 Push Ups

*Rest 1 minute between sets, pick up where you left off.

Barbell Strength

A) 3 Sets

3 Clean Pull w/1 Second Pause in Extention + 3 Tall Clean + 3 Push Jerk

B) 4 Sets

Segmented Power Clean (1 sec pause at knee) + Clean + 4 Front Squats + (Build to heavish complex)

C) 3 Sets

Snatch Pull x 4 @ 85-90%

D) 3 Sets

Back Rack Split Squat w/3 seconds eccentric x 8-10 each

Heiden x 10 each (https://youtu.be/jyWp5bc1Kmw)

E) 3 Sets

Good Mornings w/5 sec eccentric x 6

Hip Thrusts x 12

F) 2 Sets

Side Plank Reach Through x max Reps each (https://youtu.be/6WiLy-tA_wo)

Superman Lifts x Max Reps

Competition

Metcon (Time)

A) 4 Sets

Clean Pull (1 sec pause at knee) + Segmented Power Clean (1 sec pause at knee) + Clean + 4 Front Squats (Build to heavish complex)

B) 3 Sets

Snatch Pull x 4 @ 85-90%

C) 3 Sets

Good Mornings x 6

Hip Thrusts x 12

D) 10 Rds

8 Toe to Bar/U-Ups

2 Clusters 185/125

Rest 5 Minutes

E) AMRAP in 12 Minutes

7 Kipping Pull Ups (No Butterfly)/4/3 Strict Pull Ups

7 Bent Over Row (DB or Barbell)

7 Hand Release Push Ups

Barbell Strength

Leave a Reply