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Friday, September 4, 2020

4
Sep

Friday, September 4, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 4 Sets: (Every 90 Seconds)

3 Position Snatch Deadlift + High Hang Snatch High Pull + 2 Position Power Snatch (Above the Knee + Floor) + Overhead Squat + Squat Snatch

Home

DB High Pull + 2 DB Hang Snatch + 2 Overhead Lunges x 2 each

B) 3 Sets:

Bench Press

Set 1 = 3 @ 75%

Set 2 = 3 @ 85%

Set 3 = 1 @ 90-95%

Set 4 = 1 @ 100-100+%

*Perform Between Each Set:

If you performed the strict Pull Up Perform

3×5 Tempo Strict Pull Ups @ 3111 (The slow eccentric is the focus. If you can perform unbroken you may add weight. If you’re unable to perform unbroken, add a band for light assistance to insure you perform unbroken.)

If you performed the single arm bent over row test, perform 3×6 @ 2111 @ 80% on each arm. If you had an imbalance use the lower weight performed during the test.

Home Gym:

3 Sets:

Floor Press x 8-12 @3111

Bent Over DB Lateral Raise or Band Pull a Parts x 10-12 @ 2111

Supermans x 12-15

C) AMRAP in 10 Minutes

10 Pull Ups

5 Bar Facing Burpee

10 Overhead Squat 115/75

5 Bar Facing Burpee

Home Gym

AMRAP in 10 Minutes

10 Bent DB Row

5 Burpee Over DB’s

10 Overhead Squat or Goblet Squat

5 Burpee Over DB’s

Barbell Strength

A) 3 Sets: (Every 90 Seconds)

High Hang Power Snatch x 2

Followed by

3 Sets: (Every 90 Seconds)

Tall Jerk x 5

B) 6 Sets: (Every 2 Minutes)

Snatch x 2 @ 80-83%

C) 8 Sets: (Every 90 Seconds)

Squat Clean Thruster x 1 @ (RPE 7-8)

D) 15 Minutes:

Build to today’s 8 RM Back Squat

Into:

2 Sets:

Back Squat x 8 @ 90-93% of today’s 8RM

Competition

Metcon (Time)

A) 3 Sets: (Every 90 Seconds)

High Hang Power Snatch x 2

Followed by

3 Sets: (Every 90 Seconds)

Tall Jerk x 5

B) 6 Sets: (Every 2 Minutes)

Snatch x 2 @ 80-83%

C) 8 Sets: (Every 90 Seconds)

Squat Clean Thruster x 1 @ (RPE 7-8)

D) 15 Minutes:

Build to today’s 8 RM Back Squat

For Time:

60 Pull Ups

30 Overhead Squats 135/95

15 Strict Deficit Handstand Push Ups

Rest 5 Minutes

For Time:

5/3 Legless Rope Climbs

150 ft. Handstand Walk

5/3

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