Call Us: (720) 335-5591

Monday, August 24, 2020

24
Aug

Monday, August 24, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 4 Sets: (Every 90 Seconds)

3 Position Pause Clean Pull (Pause below knee, above knee, mid thigh) + Hang Power Clean + Power Clean

B) 3 Sets: (Every 2:30)

Back Squat

Set 1 = 3 @ 70%

Set 2 = 3 @ 80%

Set 3 = Max Reps @ 90%

*Perform 45-60 Second Wt. Plank Between Sets

If you tested uneven between your right and left legs during the step up test perform the following:

3 Sets:

Front Rack Step Up

Sets 1-2 x 8 (Both Legs)

Set 3 = Max Reps (Weaker Leg Only)

*Goal is to increase 5-10 lb from last week. RPE should be 7-8. Form and ROM are most important.

*Perform 45-60 Second Wt. Plank Between Sets

B) AMRAP in 10 Minutes

4 Power Clean

8 Pull Ups

12 Push Ups

Barbell Strength

A) 2 Sets:

Depth Drops with band around knees x 8

B) 5 Sets (Every 90 Seconds)

Wt Box Jump x 5

Right Into:

Unweighted Box Jump x 54

Rest as needed

C) 6 Sets:

Tempo Front Squat x 3 @33×1 (Build to today’s Heavy triple at tempo)

D) 4 Sets: (EMOM)

Tempo Muscle Snatch x 2 (3 second tempo to 3rd pull)

E) 5 Sets: (Every 90 Seconds)

3 Second Pause at knee Snatch Pull + 3 Seconds Pause at Knee Snatch

Set 1-2: @ 70-75%

Sets 3-5: @ 75-80%

F) 2 Sets:

Hand Plank Shoulder Tap x 30 reps

Push Up x 10

Elbow Plank x 30 seconds

Push Up x 10

Hand Plank Shoulder Tap x 30

Rest 60 seconds

Competition

Metcon (2 Rounds for reps)

A) 2 Sets:

Depth Drops with band around knees x 8

B) 5 Sets (Every 90 Seconds)

Wt Box Jump x 5

Right Into:

Unweighted Box Jump x 5

Rest as needed

C) 6 Sets:

Tempo Front Squat x 3 @33×1 (Build to today’s Heavy triple at tempo)

D) 4 Sets: (EMOM)

Tempo Muscle Snatch x 2 (3 second tempo to Hip)

D) 5 Sets: (Every 90 Seconds)

3 Second Pause at knee Snatch Pull + 3 Seconds Pause at Knee Snatch

Set 1-2: @ 75-80%

Sets 3-5: @ 80-85%

E) AMRAP in 8 Minutes

6 Ground to Overhead 135/95

12 Push Ups

18 Pull Ups

Rest 4 Minutes

AMRAP in 8 Minutes

3 Ground to Overhead 185/125

6 Strict handstand Push Ups

9 Chest to Bar Pull Ups

Leave a Reply