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Monday, April 8, 2019

8
Apr

Monday, April 8, 2019

CrossFit Surge – CROSSFIT

Essentials/Performance

Strength

A) 6 Sets:

Back Squat x 6-3

Set 1 = 6 Reps @ 67%

Set 2 = 3 Reps @ 72%

Set 3 = 6 Reps @ 67%

Set 4 = 3 Reps @ 77%

Set 5 = 6 Reps @ 67%

Set 6 = 3 Reps @ 82%

Metcon (Weight)

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

Station 1 = 6-8 RNT Split Squat Each (Increase from last week)

Station 2 = 10 yard plate push x 30 seconds

Station 3 = 15-20 Seconds Star Side Plank each

Station 4 = Row x 60 Seconds

Competition

Strength

A) 4 Sets: (Every 90 Seconds)

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

B) 6 Sets: (EMOM)

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

C) 5 Sets:

10-8-6-4-2 (Build to heavy but not maximal 2)

Front Squat

Deficit Deadlift

(Alternate between front squat and deadlifts every 2 minutes)

D) 1 Set:

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

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

50 Barbell Glute Bridge @50-60% of last set of deadlift from C

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