Call Us: (720) 335-5591

Monday, February 19, 2018

19
Feb

Monday, February 19, 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

Scapular Push Up x 8-10

Push Up Shoulder Taps x 10

Scapular Pull Up x 8-10

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

Essentials

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

Essentials/Performance

Metcon (AMRAP – Rounds and Reps)

Kacey’s B-Day

AMRAP in 13 Minutes

8 Single Arm DB Push Press RT

8 Pull Ups (Perform C2B if you have them)

8 Single Arm DB Push Press LT

8 Toe to Bar

16 Wall Ball

Competition

Metcon (AMRAP – Rounds and Reps)

AMRAP in 13 Minutes

8 Single Arm DB Push Press RT 50/35

8 Chest to Bar Pull Ups

8 Single Arm DB Push Press LT

8 Toe to Bar

16 Wall Ball

*DO NOT TEAR YOUR HANDS

B: Snatch

6 Sets: (Every 90 Seconds)

Sets 1-4 = Hang Snatch + Snatch @ 60-80%

Sets 5-6 = Snatch @80-85%

C: Clean & Jerk

6 Sets: (Every 90 Seconds)

Sets 1-4 = Hang Clean & Jerk + Clean & Jerk @ 60-80%

Sets 5-6 = Clean & Jerk @80-85%

Leave a Reply