Call Us: (720) 335-5591

Monday 140414

13
Jul

Monday 140414

Photo: Not sure why....

Approaching the Incline, yes that’s it on the left!!!

Photo: Are you kidding me?!? 1.02 mile climb, starting at 6574' ending at 8585'.....1 hour 22 minutes

At the Top 2,000 steps and 2,000 foot increase in elevation.

Photo: Crossfit Surge!!

The Surge Family CRUSHED the Incline!!!

Essentials

Strength/Skill:
Warm up:3 Sets:

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

4 Sets: (Every 2 Minutes)

  • Squat x 2 (Add 5/10# from last)

Skill:

WOD:
AMRAP in 11 Minutes

  • 9 Sit Up
  • 7 Power Clean
  • 5 DB Push Press
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:3 Sets:

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Wendler Method Week 11

3 Sets: (Every 2:30 Minutes)

Bench Press

  • Set 1 = 5 Reps @ 75%
  • Set 2 = 3 Reps @ 85%
  • Set 3 = Max Reps @ 95%

*Percentages are based off of 90% of new calculated max.

Skill:

Mel’s B-Day WOD
AMRAP in 11 Minutes

  • 9 Toe to Bar
  • 7 Power Clean
  • 5 Handstand Push Up
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:3 Sets:

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

A) 8 Sets: (EMOM)

  • Pause Front Squat x 1 @ 24X1

Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal.

B) 6 Sets: (Every 90 Seconds)

  • High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch

Working on perfect mechanics at all phases in the lift.

C) 5 Sets:

  • Back Squat x 4 reps @ same load used last Monday
WOD
For max reps:

  • 2 Minutes of Box Step Overs with Barbell 115/75 (box height should be between 16″-20″ for most people – if you’re shorter, go on the low end, if you’re taller, the higher end of the range)
  • 4 Minutes of Strict Pull Ups
Additional:
OPTIONAL ADDITIONAL SESSION
If you have the ability to perform two sessions in one day, and you
identify yourself as someone who is stronger than they are
well-conditioned, add in this optional work. Preferably this work would
be performed early in the day, at least 3-4 hours prior to today’s
primary work.A) 3 sets:

  • Row 2000 Meters @ 80% of your 500m pace
  • Rest 6 minutes
  • B) 10 Minutes Mobility

Leave a Reply