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Monday, April 22, 2019

22
Apr

Monday, April 22, 2019

CrossFit Surge – CROSSFIT

Strength

6 Sets: (Every 90 Seconds)

Pause Back Squat @2511 x 2

Sets 1-2 = 2 Reps @ 65%

Sets 3-4 = 2 Reps @ 70%

Sets 5-6 = 2 Reps @ 75%

Metcon (AMRAP – Rounds and Reps)

10 Lunges KB Pass Through (https://www.youtube.com/watch?v=ktFGdHYDRKQ)

10 KB Swings

10 Reverse V-Up (Knee to elbow)

15 Seconds Plank Hold

Competition

Strength

A) 3 Sets: (Every 90 Seconds)

Above Knee Hang Muscle Snatch x 3

B) 5 Sets: (Every 90 Seconds)

Snatch Pull + Low Hang Power Snatch + Snatch (Squat)

C) 6 Sets: (Alternate Movements Every 90 Seconds)

1 = Pause Back Squat @2511 x 2

2 = Deficit Tempo Deadlift @ 5111 x 2

Sets 1-2 = 2 Reps @ 65%

Sets 3-4 = 2 Reps @ 70%

Sets 5-6 = 2 Reps @ 75%

D) 6 Sets:

25/18 Calorie Bike Sprint

Rest 3 Minutes

*During Rest Perform:

10 Hip Extensions

10 Knee to Elbow

8-10 yard handstand walk (If able to) + 3-5 Strict Handstand Push Ups (add deficit)

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