Call Us: (720) 335-5591

Monday, July 6, 2020

6
Jul

Monday, July 6, 2020

CrossFit Surge – CROSSFIT

Metcon (3 Rounds for time)

A) 4 Sets:

Halting Deadlift x 4 (Pause for a 2 second count at the knee for each rep)

Band Pull a Parts x 20

Reverse Snow Angels x 5

or

4 Sets:

3 Position Halting Clean Deadlift (below knee, above knee, mid thigh) + Hang Power Clean + 3 second Eccentric to floor + 2 Power Clean From Floor

Band Pull a Parts x 20

Reverse Snow Angels x 5

B) 3 Sets: (Every 5 Minutes)

400m Run

10 Parallette or Box Shoot Throughs (1 Second Pause at Each Position)

10 Barbell or DB Power Clean 135/95 or 50/35

Barbell Strength

A) 3 Sets:

Depth Drops x 6

Followed By

5 Sets: (Every 90 Seconds)

Depth Drop + 5 Standing Broad Jump

B) 6 Sets: (Every 2 Minutes)

Tempo Front Squat @32×1 (Build to today’s heavy single)

Set 1 = 2

Set 2 = 2

Set 3 = 1

Set 4 = 1

Set 5 = Max reps @ NO TEMPO of today’s heavy single

C) 5 Sets: (Every 2:30)

3 Cleans + 1 Jerk

Sets 1-3 = 75%

Sets 4-5 = 80%

Then

2 Sets (Every 2 Minutes)

Clean and Jerk @ 85%

D) 3 Sets:

Back Squat

Set 1 – 5 @ 65-70%

Set 2 – 3 @ 75-80%

Set 3 – 1 @ 85-90%

Into:

5 Sets: (Every 2 Minutes)

Back Squat x 3 @ 80-85%

2 Sets:

Barbell Bulgarian Split Squat x 20 @ 1010

(back rack a barbell, raise your rear foot, and then perform 20 reps at a controlled and consistent tempo – don’t pause at the top or bottom, just constant movement)

Rest 60 seconds, then switch leg

Safety Bar or Regular Barbell Good Morning x 6-8 @ 3011

Competition

Metcon (Time)

Cross Over Sym Activation Series

A) 3 Sets:

Depth Drops x 6

Followed By

5 Sets: (Every 2:30)

5 Burpee High Box Jumps

15/12 Calorie Bike

B) 5 Sets: (Every 2 Minutes)

Tempo Front Squat @32×1 (Build to today’s heavy single)

Set 1 = 2

Set 2 = 2

Set 3 = 1

Set 4 = 1

Set 5 = Max Reps @ NO TEMPO of heavy Single

C) 4 Sets: (Every 2:30)

3 Cleans + 1 Jerk

Sets 1-2 = 75%

Sets 3-4 = 80%

Then

2 Sets: (Every 2)

Clean & Jerk @ 85%

D) 3 Sets:

Back Squat

Set 1 – 5 @ 65-70%

Set 2 – 3 @ 75-80%

Set 3 – 1 @ 85-90%

Into:

4 Sets: (Every 2 Minutes)

Back Squat x 3 @ 80-85%

E) AMRAP in 7 Minutes

3-6-9-12 DB Power Clean 50/35

6 Burpee Box Jump Overs 30/24

Leave a Reply