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Friday, October 9, 2020

9
Oct

Friday, October 9, 2020

CrossFit Surge – CROSSFIT

Metcon (Weight)

A) 3 Sets: (Every 2 Minutes)

Overhead Squat x 5

B) 4 Sets: (Every 2 Minutes)

Block Deadlift x 5 (Build to heavy set of 5)

Then:

Drop to 80% of heaviest weight and perform 1 set of 10 reps.

C) 2 Set:

Single Arm Overhead Carry x 50 yards each

GHD Sit Up Iso Hold x 20-40 Seconds (or Hollow hold)

D) 1 Sets:

Banded Good Mornings x 50

Banded TKE x 50

Metcon (Time)

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 – Strict Ring to sternum Pull Ups x 6-8

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

B) 3 Sets: EMOM

Minute 1 = Wall Sit x 30-45 Seconds

Minute 2 = High Box Step Ups x 10 (5/5)

Minute 3 = High Box-Box Jump x 5 (Step Down)

C) 4 Sets:

Intra Set Tempo Front Squat x 3 reps (1 rep with 3 seconds pause in the bottom + 1 rep with a double bounce coming out of hole + 1 rep no tempo)

*Build to todays heavy complex

Intra Set Tempo Supinated Grip Strict Pull Ups (2-4 reps with 3 seconds iso hold over bar + 2-4 reps 3 seconds eccentric + 2-4 reps no tempo)

D) 4 Sets: (Every 2 Minutes)

Snatch Lift-Off + Snatch x 2

(Perform a snatch pull to the knee with a 2-second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch. Repeat this for 2 reps.)

Sets 1-2 = 2 @ 70%

Sets 3-4 = 2 @ 75%

4 Sets: (EMOM)

1 Power Snatch + 1 Hang Power Snatch + 2 Over Bar Burpees

E) For Time:

100/80 Calorie Row

*Every 2 Minutes including 0:00

Perform:

5 Double DB Hang Snatch

7 Double DB Thrusters

20 Heavy Rope Double Unders

*You choose weight, use a weight you can perform unbroken.

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