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Monday, August 17, 2020

17
Aug

Monday, August 17, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

3 Sets: (Every 2:30)

Back Squat

Set 1 = 5 @ 65%

Set 2 = 5 @ 75%

Set 3 = Max Reps @ 85%

*Perform 45-60 Second Wt. Plank Between Sets

3 Sets:

Front Rack Step Up

Sets 1-2 x 8 (Both Legs)

Set 3 = Max Reps (Weaker Leg Only)

*Perform 45-60 Second Plank Between Sets

Home Gym:

3 Sets:

Goblet Split Squat @ 2121 x 6-8

Rest 30 Seconds

RDL @ 2111 x 8-10

Rest 30 Seconds

45-60 Seconds Plank

B) 3 Sets:

AMRAP in 4 Minutes

4 Sumo Deadlift High Pull 95/65

6 Front Rack Lunge (3/3)

4 Thrusters

6 Pull Ups

Rest 1 Minute, Resume where you left off

Competition

Metcon (Time)

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:

Tempo Front Squat x 2 @33×1 (Build to today’s Heavy Double at tempo)

C) 3 Sets: (EMOM)

Tall Snatch x 2 (https://www.youtube.com/watch?v=dCiugtIWFrU)

D) 5 Sets: (Every 90 Seconds)

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

Set 1-2: @ 70-75%

Sets 3-5: @ 75-80%

16-12-8

Sumo Deadlift High Pull 95/65

Front Rack Lunge

Thruster

Pull Ups

At 10 Mark on the Clock:

12-8-4

Sumo Deadlift High Pull

Front Rack Lunge

Thruster

Chest to Bar Pull Ups

At 20 Mark on the Clock:

8-6-4

Sumo Deadlift High Pull

Front Rack Lunge

Thruster

Bar Muscle Up

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