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Monday, August 10, 2020

10
Aug

Monday, August 10, 2020

CrossFit Surge – CROSSFIT

Metcon (Time)

A) 4 Sets: (Every 3 Minutes)

Front Foot Elevated Back Rack Lunge x 8 each

Strict Pull Ups x 5 (perform weighted if able)

B) 10-1 For Time:

Burpee Pull Up

Goblet Squat 70/55

Box Jump Overs

Barbell Strength

A) 3 Sets:

Wt Box Jump x 3

Right Into:

1 Step Box Jump x 2

Rest as needed

followed by

2 Sets:

Bulgarian Split Squat Jumps x 5 each

*For wt. box jumps use weighted vest or DB. Keep light enough so the weight does not affect jumping form and allows for fast movement

B) 6 Sets: (Every 90 Seconds)

Dead Stop Front Squat x 1 (Build to today’s Heavy Single)

C) 4 Sets: (EMOM)

Snatch Balance x 2 (Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.)

D) 5 Sets: (Every 90 Seconds)

Snatch Lift Off (Pause at knee for 2 count) + Snatch High Pull + Hang Snatch

Set 1-2: @ 65-70%

Sets 3-5: @ 70-75%

Competition

Metcon (2 Rounds for reps)

A) 3 Sets:

Wt Box Jump x 3

Right Into:

1 Step Box Jump x 2

Rest as needed

followed by

2 Sets:

Bulgarian Split Squat Jumps x 5 each

*For wt. box jumps use weighted vest or DB. Keep light enough so the weight does not affect jumping form and allows for fast movement

B) 6 Sets: (Every 90 Seconds)

Dead Stop Front Squat x 1 (Build to today’s Heavy Single)

C) 4 Sets: (EMOM)

Snatch Balance x 2 (Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.)

D) 5 Sets: (Every 90 Seconds)

Snatch Lift Off (Pause at knee for 2 count) + Snatch High Pull + Hang Snatch

Set 1-2: @ 65-70%

Sets 3-5: @ 70-75%

E) AMRAP in 7 Minutes

3-6-9-12-15 etc.

Chest to Bar Pull Ups

Burpee to 6″ Target

Box Jump Overs

Rest 3 Minutes

AMRAP in 7 Minutes

3-6-9-12-15 etc.

Burpee Pull Ups

Double KB Front Squats

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