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Monday, June 22, 2020

22
Jun

Monday, June 22, 2020

CrossFit Surge – CROSSFIT

Metcon (Time)

6 Inchworms

9 Bootstraps

12 Alternating Cossack Squats @ 2111

20 Alternating Shoulder Taps

30 seconds of Side Plank Each

45 seconds of Alternating Groiners w/pause with foot outside hand (mountain climber outside of hands)

60 seconds of Wall Sit

A) 4 Sets:

Deadlift @1111 x 5

or

4 Sets:

3 Position Halting Clean Deadlift (below knee, above knee, mid thigh) + 2 Hang Power Clean + Tempo Power Clean From Floor (take 2 seconds from floor to extension position)

B) For time:

400m Run or 500/400m Row or 120 Jump Rope Speed Steps

20 Jump Squats

400m Run or 500/400m Row or 120 Jump Rope Speed Steps

40 Goblet Squats 50/35

400m Run or 500/400m Row or 120 Jump Rope Speed Steps

60 Air Squats

400m Run or 500/400m Row or 120 Jump Rope Speed Steps

Barbell Strength

A) 5 Sets:

Wt. Box Jump x 3

into

1 Step Unweighted Box Jump x 2

*Use a weight vest or db’s, weight shouldn’t interfer with jumping form and allow fast movement.

into

Single Leg Bulgarian Split Squat Jump x 5 Each

B) 6 Sets: (Every 2 Minutes)

Tempo Front Squat @32×1

Set 1 = 3 @ 70%

Set 2 = 2 @ 75%

Set 3 = 2 @ 80%

Set 4 = 1 @ 85%

Set 5 = 1 @ 87%

Set 6 = 1 Temp Front Squat + 2 Front Squat (NO TEMPO) @ 87%

C) 4 Sets: (Every 2:30)

2 Cleans + 2 Jerk

Sets 1-2 = 70%

Sets 3-4 = 75%

Than

3 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:

5 Sets: (Every 2 Minutes)

Back Squat x 5 @ 70-75%

Competition

Metcon (Time)

6 Inchworms

9 Bootstraps

12 Alternating Cossack Squats @ 2111

20 Alternating Shoulder Taps

30 seconds of Side Plank Each

45 seconds of Alternating Groiners w/pause with foot outside hand (mountain climber outside of hands)

60 seconds of Wall Sit

A) 5 Sets:

Wt. Box Jump x 3

into

1 Step Unweighted Box Jump x 2

*Use a weight vest or db’s, weight shouldn’t interfer with jumping form and allow fast movement.

into

Single Leg Bulgarian Split Squat Jump x 5 Each

B) 6 Sets: (Every 2 Minutes)

Tempo Front Squat @32×1

Set 1 = 3 @ 70%

Set 2 = 2 @ 75%

Set 3 = 2 @ 80%

Set 4 = 1 @ 85%

Set 5 = 1 @ 87%

Set 6 = 1 Temp Front Squat + 2 Front Squat (NO TEMPO) @ 87%

C) 4 Sets: (Every 2:30)

2 Cleans + 2 Jerk

Sets 1-2 = 70%

Sets 3-4 = 75%

Than

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 5 @ 70-75%

E) For Time

60 Alternating Pistols or 60 Alternating Step Ups

30 Hang Power Clean 155/105

15 Ring Muscle Up

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