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Monday, June 29, 2020

29
Jun

Monday, June 29, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

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) + 2 Hang Power Clean + Tempo Power Clean From Floor (take 2 seconds from floor to extension position)

Band Pull a Parts x 20

Reverse Snow Angels x 5

B) AMRAP in 10 Minutes

20 Alternating Hand to Hand KB Swings or DB Snatch

10 Pull Ups

5 Dips

Barbell Strength

A) 3 Sets:

Depth Drops x 6

Followed By

5 Sets: (Every 90 Seconds)

5 Wt. Box Jumps (jump up, step down with dumbbells by side)

5 Unweighted Box Jumps (jump up, step down)

B) 6 Sets: (Every 2 Minutes)

Tempo Front Squat @32×1

Set 1 = 3 @ 75%

Set 2 = 2 @ 80%

Set 3 = 1 @ 85%

Set 4 = 1 @ 90%

Set 5 = 3 @ 90%

C) 5 Sets: (Every 2:30)

3 Cleans + 1 Jerk

Sets 1-3 = 73%

Sets 4-5 = 78%

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 4 @ 75-80%

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 (AMRAP – Rounds and Reps)

Cross Over Sym Activation Series

Reverse Hypers x 30

2 Minutes Banded March Holding Med ball or Sandbag

Plank Lateral Leg slides x 10 each

A) 3 Sets:

Depth Drops x 6

Followed By

5 Sets: (Every 90 Seconds)

5 Wt. Box Jumps (jump up, step down with dumbbells by side)

5 Unweighted Box Jumps (jump up, step down)

B) 6 Sets: (Every 2 Minutes)

Tempo Front Squat @32×1

Set 1 = 3 @ 75%

Set 2 = 2 @ 80%

Set 3 = 1 @ 85%

Set 4 = 1 @ 90%

Set 5 = 3 @ 90%

C) 5 Sets: (Every 2:30)

3 Cleans + 1 Jerk

Sets 1-3 = 73%

Sets 4-5 = 78%

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 4 @ 75-80%

E) AMRAP in 10 Minutes

20 Alternating Single Arm DB Snatch (10/10)

5 Muscle Ups

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