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Friday, October 30, 2020

30
Oct

Friday, October 30, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

0-4 Perform:

AMRAP in 4 Minutes:

5 Deadlift 185/125

5 Bench Press 135/95

5 Lateral Burpee Over Bar

4-8 Perform:

30/20 Calorie Row/Bike

8-12 Perform:

AMRAP in 4 Minutes:

5 Deadlift 185/125

5 Bench Press 135/95

5 Lateral Burpee Over Bar

12-16 Perform:

30/20 Calorie Row/Bike

16-20 Perform:

AMRAP in 4 Minutes:

5 Deadlift 185/125

5 Bench Press 135/95

5 Lateral Burpee Over Bar

20-24 Perform:

30/20 Calorie Row/Bike

24-28 Perform:

AMRAP in 4 Minutes:

5 Deadlift 185/125

5 Bench Press 135/95

5 Lateral Burpee Over Bar

*For the 4 minute AMRAP, pick up where you left off on the pervious 4 minute set.

Competition

Metcon (AMRAP – Rounds and Reps)

3 Sets: (EMOM)

Minute 1 – 20-30 Seconds Freestanding Handstand Hold x 20-30 seconds or Nose to Wall Handstand Hold or 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 – Roll to Candle Stick x 8-10

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

into:

B) 3 Sets:

45-60 Seconds Goblet Squat Hold

5 High Box Step Ups each

5 High Box Jump with step down

C) 4 Sets:

Tempo Front Squat x 2 @51×1 @ 65-70%

Wt. Strict Pull Ups x 8-6-5-4

D) 0-4 Perform:

AMRAP in 4 Minutes:

5 Deadlift 315/205

5 Bench Press 205/135

5 Lateral Burpee Over Bar

4-8 Perform:

30/20 Calorie Row/Bike

8-12 Perform:

AMRAP in 4 Minutes:

5 Deadlift 275/185

5 Bench Press 185/125

5 Lateral Burpee Over Bar

12-16 Perform:

30/20 Calorie Row/Bike

16-20 Perform:

AMRAP in 4 Minutes:

5 Deadlift 225/155

5 Bench Press 155/105

5 Lateral Burpee Over Bar

20-24 Perform:

30/20 Calorie Row/Bike

24-28 Perform:

AMRAP in 4 Minutes:

5 Deadlift 185/125

5 Bench Press 135/95

5 Lateral Burpee Over Bar

*For the 4 minute AMRAP, pick up where you left off from previous 4 minutes.

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