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Monday, February 26, 2018

26
Feb

Monday, February 26, 2018

CrossFit Surge – CROSSFIT


Warm-up

Warm-up (No Measure)

2 Sets:

Plank Hold x 30-45 Seconds

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

PVC Pass Through x 5 each

PVC Overhead Squat x 5

Essentials/Performance/Competition

Air Force WOD Warm Up

3 Sets: (Every 2 Minutes)

3 Thrusters 95/65

3 Sumo Deadlift High Pull

3 Push Jerk

3 Overhead Squat

3 Front Squat

3 Burpee

*Increase load over the 3 sets to the loading you’re going to use for the WOD.

Essentials

A: Metcon (Time)

For Time:

20 Thrusters

20 Sumo Deadlift High Pull

20 Push Jerk

20 Overhead Squat

20 Front Squat

20 Burpees

Pull Ups

A) 2 Sets:

• Scapular Pull Up x 4-6

• Scapular Push Ups x 8-10

• Tempo Prone Incline Bench Y Raises with 3 Second Hold at top and 3 Seconds Eccentric Down x 6

B) 2 Sets:

• Tempo Pull Up x 6-8 @2111

*Set 1 = Pronated Set 2 = Supinated

C) 2 Sets:

Tempo Inverted Barbell Row x 6-8 @2111

*Set 1 = Pronated, Set 2 = Supinated

D) 3 Sets:

• Tempo Push Up @3111 x Max Reps

• Hold 30-40 Second ½ Knee Tucked Hollow Hold and 30-40 Seconds Arch Hold BETWEEN SETS

Performance

A: Metcon (Time)

Julie’s B-Day WOD

For Time:

20 Thrusters 95/65

20 Sumo Deadlift High Pull

20 Push Jerk

20 Overhead Squat

20 Front Squat

*Every minute on the minute perform 4 burpee

Ring Muscle Up

2 Sets:

4 Way Wrist Stretch x 15 seconds Each

• Ring YTA x 6 ea.

• False Grip Scapular Pull Ups x 6-8

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

• False Grip Jumping Chest to Ring Pull Up + Eccentric Pull Up @21×1 x 4-6

• 7 Second Ring Support Hold + 3 Second Eccentric to Bottom of Dip + 7 Seconds Bottom of Dip Hold x 2-3 reps

Seated Banded Chest to Ring Pull Up (pause) + Transition x 3-4

• Accumulate 2 Minutes Hollow (If you can keep position with legs extended do so)/Prone Arch Hold

Competition

A: Metcon (Time)

Julie’s B-Day WOD

For Time:

20 Thrusters 95/65

20 Sumo Deadlift High Pull

20 Push Jerk

20 Overhead Squat

20 Front Squat

*Every minute on the minute perform 4 burpee

B: Clean High Pulls

4×4 @90-100%

C: Clean Barbell Cycling

8 Sets: (EMOM)

4 Cleans @60-65%

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