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Monday, April 1, 2019

1
Apr

Monday, April 1, 2019

CrossFit Surge – CROSSFIT

Work

A) 6 Sets:

Back Squat x 6-3

Set 1 = 6 Reps @ 65%

Set 2 = 3 Reps @ 70%

Set 3 = 6 Reps @ 65%

Set 4 = 3 Reps @ 75%

Set 5 = 6 Reps @ 65%

Set 6 = 3 Reps @ 80%

Metcon (No Measure)

4 Sets: (Every 90 Seconds Rotate to different station)

Station 1 = 8 RNT Split Squat Each

Station 2 = Battle Rope (15 seconds on /10 seconds rest) x 3

Station 3 = 20-30 Sit Ups

Station 4 = Row x 60 Seconds

Competition

Strength

A) 4 Sets: (Every 90 Seconds)

Tall Block Power Snatch x 3 (Set blocks so bar is just below high hang)

B) 3 Sets:

Mid Block Snatch High Pull x 5 @ 65-70% (Focus on full extension and balance)

C) 5 Sets:

11-9-7-5-3 (Build to heavy but not maximal 3)

Front Squat

Deficit Deadlift

(Alternate between front squat and deadlifts every 2 minutes)

D) 1 Set:

50 Zombie Front Squat @1111 x 50 @ 40-50% of last set of C of Front Squat

50 Cambered Bar Zercher Good Mornings @ 20-30% of last set of C Deadlift

50 Barbell Glute Bridge

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