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Monday, February 20, 2017

19
Feb

Monday, February 20, 2017

Don’t forget that the open starts THIS week! Get yourself registered and on team CrossFit Surge. Click HERE to do so! 

We will be doing Friday night lights again! It is such a fun time to WOD together, cheer each other on and have a great time with your Surge family!

Don’t think you are ready? Guess what, if you sign up, I can GUARANTEE you will surprise yourself and do things you never thought you could. That is THE best part of the open. AND there are two divisions now so you can do the scaled version if you don’t feel comfortable with the RX division!

Everyone who registered will get there name in the drawing for weekly prizes!

Essentials

Strength/Skill:
Warm Up:

  • 5 Spot Lower Body LAX Ball Roll Out x 10 each
  • Plank Lateral Leg Slide x 20 ea.
  • PVC/Barbell Cuban Press + Behind the Neck Press + Overhead Squat x 10

Strength:

4 Sets:

  • Thruster x 5
  • Band Triple Threat x 10

Skill:

WOD:
For Time: (EMOM)

  • Minute 1 = Burpee
  • Minute 2 = 10 yard Shuttle Runs

*Perform as an EMOM alternating exercises.  Perform the given exercises until you complete 70 burpees and 100 10 yard shuttle runs.

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • 5 Spot Lower Body LAX Ball Roll Out x 10 each
  • Plank Lateral Leg Slide x 20 ea.
  • PVC/Barbell Cuban Press + Behind the Neck Press + Overhead Squat x 10

Strength:

4 Sets:

  • Thruster x 5
  • Band Pull a Parts x 10

Skill:

WOD:
For Time: (EMOM)

  • Minute 1 = Burpee
  • Minute 2 = 10 yard Shuttle Runs

*Perform as an EMOM alternating exercises.  Perform the given exercises until you complete 100 burpees and 120 10 yard shuttle runs.

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • 5 Spot Lower Body LAX Ball Roll Out x 10 each
  • Plank Lateral Leg Slide x 20 ea.
  • Barbell/PVC Cuban Press + Behind the Neck Press + Overhead Squat x 10

Strength:

A) As Long as Possible (Every 90 Seconds)

  • Snatch

*Start 115/75 add #10/5 until failure.  Goal is a minimum of 10 sets, adjust accordingly. Be smart, focus on quality reps.

Perform After WOD

B) 8 Sets: (EMOM)

  • Back Squat x 2 @55%

C) AMRAP in 8 Minutes:

Power Clean

  • 30@40%
  • 20@60%
  • 10@80%
  • AMRAP @90%

Skill:

WOD:
For Time: (EMOM)

  • Minute 1 = Burpee
  • Minute 2 = 10 yard Shuttle Runs

*Perform as an EMOM alternating exercises.  Perform the given exercises until you complete 100 burpees and 120 10 yard shuttle runs.

Additional:
  • Mobility

 

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