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Monday, February 12, 2018

12
Feb

Monday, February 12, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Reverse V-Ups x 15-20

Double Leg Hip Bridge x 15 + Single Leg Hip Bridge x 10 each

Push Up Shoulder Taps x 10

Arch/Hollow Swings on Pull Up Bar x 8-10

High Hang Muscle Clean x 3

Hang Power Clean x 3

Essentials/Performance

A: Metcon (AMRAP – Rounds and Reps)

Chip’s B-Day WOD:

4 Sets:

In 4 Minutes Complete AMRAP:

3 Power Clean

6 Pull Up

9 Wall Ball

Rest 1 Minute, continue where you left off.

Essentials

A: Pull Up

A) 2 Sets:

Scapular Pull ups x 6-8

Scapular Push ups x 6-8

Bent Over YTW x 6 each

B) 3 Sets:

Eccentric Only Tempo Pull Ups @ 31×1 x 3-6 (Perform Jumping Pull Up and lower down with 3 second tempo)

Banded Straight Arm Pull Downs x 8-10

Performance

Ring Muscle Up

A) 2 Sets:

Ring YTA x 6 ea.

• False Grip Hang x 12-18 Seconds

• False Grip Swing x 5-7 (No Pull, keep arms straight)

• False Grip Strict Pull Ups x 4-6

• False Grip Swing + Chest to Ring Pull Up x 2-4

• Ring Dip Support + Dip Balance x 4-6

• 2 Seated Banded Chest to Ring Pull Up (pause @ chest) + Muscle Up Transition x 3-5

B) 1 Set:

Ring Push Ups 1 x Max Rep

Competition

Tempo Front Squat/Single Arm Shoulder Press

4 Sets:

Tempo Front Squat @4000 x 2 (7-8)

Single Arm Shoulder Press x 8 each

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