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Monday, August 3, 2020

3
Aug

Monday, August 3, 2020

CrossFit Surge – CROSSFIT

Metcon (Time)

If you tested even on both legs during the step up test perform the following:

4 Sets: (Every 2:30)

Back Squat

Set 1 = 5 @ 75%

Set 2 = 3 @ 85%

Set 3 = 2 @ 90-95%

Set 4 = Shoot for today’s heavy 1 RM

*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:

4 Sets:

Front Rack Step Up

Sets 1-3 x 10 (Both Legs)

Set 4 = 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

Home Gym:

3 Sets:

1 1/4 Goblet Squat @ 2111 x 6-8

Rest 30 Seconds

Rear Foot Elevated Single Leg RDL @ 2111 x 8-10

Rest 30 Seconds

45-60 Seconds Plank

3 Sets:

20/18 Calorie Row or Bike

10 Alternating DB Snatch (5/5)

20 Single DB Suitcase Carry Lunge (10/10) (change hand at 10 reps)

10 Alternating DB Snatch (5/5)

Rest 2 Minutes

Barbell Strength

3 Sets:

Snatch Grip Romanian Deadlift x 3

Snatch High Pull from Below Knee x 3

Muscle Snatch x 3

Overhead Squat x 3 @ 3211

Snatch Push Press x 3

Snatch Balance x 3

Hang Power Snatch x 3

Snatch from Below Knee x 3

Set 1 – Empty Barbell

Set 2 – 75/55

Set 3 – 95/65

B) 5 Sets: (Every 2 Minutes)

Snatch x 1.1 (RPE 6-7)

(2-3 second reset between singles)

C) 2 Sets:

Barbell Loaded Walking Lunges x 20 steps @ 20X1

(back rack the barbell; step so legs make 90/90 angles; keep your chest up throughout the movement; HOVER, but DO NOT TOUCH your back knee to the ground – this shows control)

Rest 90 seconds

Into:

1 Set For Max Reps:

2 Minutes of Barbell Jumping Lunges 45/35

(place an empty barbell on your back and perform as many jumping lunges as possible in 2 minutes)

D) 2 Sets:

60 seconds of Banded Hamstring Curls

Rest 30 seconds

60 seconds of Banded Good Mornings

Rest 30 seconds

Competition

Metcon (AMRAP – Rounds)

3 Sets:

Snatch Grip Romanian Deadlift x 3

Snatch High Pull from Below Knee x 3

Muscle Snatch x 3

Overhead Squat x 3 @ 3211

Snatch Push Press x 3

Snatch Balance x 3

Hang Power Snatch x 3

Snatch from Below Knee x 3

Set 1 – Empty Barbell

Set 2 – 75/55

Set 3 – 95/65

B) 5 Sets: (Every 2 Minutes)

Snatch or clean x 1.1

(2-3 second reset between singles)

Set 1 = 65%

Set 2 = 70%

Set 3 = 75%

Set 4 = 75-80%

Set 5 = 80-85%

C) 10 Sets (EMOM)

10 Toes-to-Bar

2 Snatches or Cleans (Power or Full)

*The load you select must stay the same throughout the 10 minutes – you cannot increase or decrease the load. You are only allowed two snatch attempts in each minute. If you carry work into the next minute, finish that given set and rest the remainder of that next minute.

D) 3 Sets: (Perform @ 80-85%)

20/18 Calorie Row

20 Back Rack Barbell Lunges (10/10)

15 Russian KB Swings

20 Split Squat Switch (10/10) (Sets 1-2 perform 20 reps, set 3 perform AMRAP in 60 Seconds)

Rest 2 Minutes

*For Back Rack Lunges step so legs make 90/90 angles; keep your chest up throughout the movement; HOVER, but DO NOT TOUCH your back knee to the ground

E) 2 Sets:

60 seconds of Banded Hamstring Curls

Rest 30 seconds

60 seconds of Banded Good Mornings

Rest 30 seconds

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