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Friday, November 27, 2020

27
Nov

Friday, November 27, 2020

CrossFit Surge – CROSSFIT

Metcon (Time)

A) 3 Sets: (EMOM)

Minute 1 – Tall Plank Shoulder Taps @ 1111 x 30 Seconds

Minute 2 – Scapular Pull Ups x 8-10

Minute 3 – Iso Handstand Hold x 20-40 Seconds or Double DB Overhead Hold x 20-40 Seconds

Into:

3 Sets: (EMOM)

Minute 1 = Tempo Goblet Squat (3 Seconds negative) x 6-8

Minute 2 = Band Pull a Parts x 15-20

Minute 3 = Med Ball Overhead Vertical Toss x 6-8 (Light and explosive)

C) 3 Sets: (Alternate Every 90 Seconds)

Front Rack Reverse Lunge x 5 each

Push Press x 5

For Time:

25 Burpee

50 Russian KB Swing

50 Double Unders

50 Air Squats

20 Burpee

40 Russian KB Swings

40 Double Unders

40 Air Squats

15 Burpee

30 Russian KB Swings

30 Air Squats

10 Burpee

20 Russian KB Swing

20 Double Unders

20 Air Squats

5 Burpee

10 Russian KB Swing

10 Double Unders

10 Air Squats

Metcon (Time)

A) 3 Sets: (EMOM)

Minute 1 – Nose to Wall Handstand Shoulder Taps or Iso Hold x 20 shoulder taps or 30 Seconds Hold

(focus on stabilizing your midline and maintaining a good vertical position)

Minute 2 – Ring to Sternum Pull Ups x 6-8

Minute 3 – Earthquake Bar Overhead Hold x 30-45 seconds

Into:

3 Sets: (Every 4 Minutes)

45-60 Seconds Goblet Squat Hold

20 Band Pull Aparts

5 DB Squat Jumps (light)

10 Second Bike Sprint

B) 6 Sets: Every 2:30

Front Squat x 3-2-1-3-2-1 (Build to heavy single on last set, second wave of 3-2-1 heavier than 1st)

C) 8 Sets: (Every 2 Minutes)

Clean x 1 (Build to heavy 1)

D) For Time:

50/40 Calorie Row

50 Russian KB Swing

50 Heavy Rope Double Unders

50 Air Squats

40/30 Calorie Row

40 Russian KB Swings

40 Heavy Rope Double Unders

40 Air Squats

30/20 Calorie Row

30 Russian KB Swings

30 Heavy Rope Double Unders

30 Air Squats

20/15 Calorie Row

20 Russian KB Swing

20 Heavy Rope Double Unders

20 Air Squats

10/7 Calorie Row

10 Russian KB Swing

10 Heavy Rope Double Unders

10 Air Squats

E) AMRAP in 10 Minutes

10 Skater Squats RT

10 Skater Squats LT

10 Bent Over DB Lateral Raise

10 Bent Over Gorilla Row

F) 2 Sets:

GH Raise x 5-7

Single Leg RDL x 8-12

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