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Monday, February 24, 2020

24
Feb

Monday, February 24, 2020

CrossFit Surge – CROSSFIT

Strength

4 Sets:

Back Squat x 6-6-5-5 @32×1

Single Arm Farmers Carry x 20 yards each

2 Sets:

Banded Good Mornings x 15

Plank Lid Lateral Abduction x 10 each

Metcon (AMRAP – Rounds and Reps)

10 Minutes At Continuous Pace

10 DB Curtsy Lunges (5/5) (Moderate Weight)

10 DB Renegade Row (5/5)

20 yard Plate Push (Tough)

Competition

Strength

A) 4 Sets: (Every 2:30 Minutes)

Back Squat x 3 @ 80-95%

B) 3 Sets: (Every 2 Minutes)

Front Squat x 5 @ 60-70%

C) 2 Sets:

Tall Clean x 3 (light to moderate, focus on staying connected to the bar, shrugging under and receiving in strong position)

D) 4 Sets: (Every 2 Minutes)

Clean Complex

Deficit Clean High Pull + Deficit Power Clean @ 65-75%

D) 3 Sets

Deficit RDL x 8 @ 60-65% of Back Squat

Seated Box Jump x 4

Metcon (Time)

Based on Your Own Personal Need

Option 1:

“Power”

5 Sets

15/10 Calorie Row

15 Squat Jump 45/35

Rest 2 Minutes

Option 2:

“Endurance”

5 Sets:

30/22 Calorie Row

30 Overhead Squat 45/35

Rest 1 Minute

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