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Monday, July 27, 2020

27
Jul

Monday, July 27, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) Depending on your results from last weeks testing Perform the following:

If you tested even on both legs during the step up test perform the following:

3 Sets: (Every 2:30)

Back Squat

Set 1 = 3 @ 70%

Set 2 = 3 @ 80%

Set 3 = Max Reps @ 90%

*Perform 45-60 Second Wt. Plank Between Sets

If you tested uneven between your right and left legs during the step up test perform the following:

3 Sets:

Front Rack Step Up

Sets 1-2 x 12 (Both Legs)

Set 3 = Max Reps (Weaker Leg Only)

*Goal is to increase 5-10 lb from last week. RPE should be 7-8. Form and ROM are most important.

*Perform 45-60 Second Wt. Plank Between Sets

Home Gym:

3 Sets:

Goblet Squat @ 2111 x 8-10

Rest 30 Seconds

RDL @ 2111 x 8-10

Rest 3 Seconds

45-60 Seconds Plank

B) AMRAP in 10 Minutes

40 Double Unders

25 Air Squats

15 KB Swings

Barbell Strength

2 Sets:

Banded Lateral Steps x 15 each

Eccentric Calf Raise @3111 x 5 each

Single Arm Deadlift RT x 10

Single Arm Farmers Carry RT x 30 yards

Single Arm Deadlift LT x 10

Single Arm Farmers Carry LT x 30 yards

A) 3 Sets:

High Box Jump x 2

Don’t worry about the height of the box, focus instead on jumping as high as possible and landing slightly above parallel in an athletic position. Step down safely after each rep.

Followed By

4 Sets:

5 Depth Drop to Box Jump

15 Seconds Bike

Rest 60 Seconds

B) 5 Sets: (Every 2:30)

Cleans + Front Squat + 1 Jerk

Sets 1-2 = 80%

Sets 3-4 = 85%

Set 5 = 90%

Into

2 Sets:

Clean & Jerk @ 90-95%

D) 8 Sets:

Back Squat

Set 1 = 3 @ 70%

Set 2 = 2 @ 75%

Set 3 = 1 @ 80%

Set 4 = 1 @ 85%

Set 5 = 1 @ 90%

Set 6 = 1 @ 95%

Set 7 = 1 @ 101%

Set 8 = 1 @ 101+%

*Goal for today is to build to today’s 1RM Back Squat. The sets above are a suggested percentage to take. Use it as a guideline not a rule, see how you feel and base your loading off of that. If you’re feeling good and weight is moving fast increase and shoot for a new PR, if not build to a heavy single for the day. Before you take you squat for sets 7-8, perform a walk out. Take 120% of the weight you’re going to squat for your single, place it on your back rack and walk out. Hold the weight for 5-10 seconds to allow your body to feel the load and walk it back in. Rest and drop the weight back down to the weight you’re gong to squat and perform your rep.

Competition

Metcon (AMRAP – Rounds and Reps)

2 Sets:

Banded Lateral Steps x 15 each

Eccentric Calf Raise @3111 x 5 each

Single Arm Deadlift RT x 10

Single Arm Farmers Carry RT x 30 yards

Single Arm Deadlift LT x 10

Single Arm Farmers Carry LT x 30 yards

A) 3 Sets:

High Box Jump x 2

Don’t worry about the height of the box, focus instead on jumping as high as possible and landing slightly above parallel in an athletic position. Step down safely after each rep.

Followed By

4 Sets:

5 Depth Drop to Box Jump

15 Seconds Bike

Rest 60 Seconds

B) 5 Sets: (Every 2:30)

Cleans + Front Squat + 1 Jerk

Sets 1-2 = 80%

Sets 3-4 = 85%

Set 5 = 90%

Into

2 Sets:

Clean & Jerk @ 90-95%

D) 8 Sets:

Back Squat

Set 1 = 3 @ 70%

Set 2 = 2 @ 75%

Set 3 = 1 @ 80%

Set 4 = 1 @ 85%

Set 5 = 1 @ 90%

Set 6 = 1 @ 95%

Set 7 = 1 @ 101%

Set 8 = 1 @ 101+%

*Goal for today is to build to today’s 1RM Back Squat. The sets above are a suggested percentage to take. Use it as a guideline not a rule, see how you feel and base your loading off of that. If you’re feeling good and weight is moving fast increase and shoot for a new PR, if not build to a heavy single for the day. Before you take you squat for sets 7-8, perform a walk out. Take 120% of the weight you’re going to squat for your single, place it on your back rack and walk out. Hold the weight for 5-10 seconds to allow your body to feel the load and walk it back in. Rest and drop the weight back down to the weight you’re gong to squat and perform your rep.

AMRAP in 10 Minutes

40 Double Unders

25 Air Squats

15 KB Swings 55/35

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