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Monday, May 18, 2020

18
May

Monday, May 18, 2020

CrossFit Surge – CROSSFIT

Metcon (No Measure)

4-5 Sets: (EMOM)

Minute 1 = 5 Barbell Hang Clean & Jerk + 10 Front Rack Lunges (5/5) or 10 Single Arm Alternating DB Hang Clean & Jerks + 10 Single Arm DB Lunges (5/5)

Minute 2 = 200m Run or 18/12 Calorie Bike/Row

Minute 3 = Rest

3 Sets:

45-60 second Plank from Elbows

Rest 15 seconds

5-10 Strict Handstand Push-Ups or 10-15 Tempo Push-Ups @ 1111

Rest 15 seconds

30 seconds Single Leg Glute Bridge (Each)

Rest 30 seconds

Barbell Strength

A) 4 Sets:

5 Seated Box Jumps

5 Standing Broad Jumps

Rest 90 Seconds

B) 5 Sets: (EMOM)

Front Squat

Set 1 – 2 @ 60%

Set 2 – 2 @ 65%

Set 3 – 2 @ 70%

Set 4 – 1 @ 75%

Set 5 – 1 @ 80%

Rest 1 Minute

C) 5 Sets: (Every 2 minutes)

Front Squat

Set 6 – 1 @ 85%

Set 7 – 1 @ 85-90%

Set 8 – 1 @ 90+%

Set 9 – 1 @ 90+%

Set 10 – 1 @ 90+%

D) 6 Sets: (Every 2 Minutes)

Power Clean + Push Jerk

Sets 1-2 = RPE 6-7

Sets 3-4 = RPE 7-8

Sets 5-6 = RPE 8-9

Competition

Metcon (Time)

A) 4 Sets:

5 Seated Box Jumps

5 Standing Broad Jumps

Rest 90 Seconds

B) 5 Sets: (EMOM)

Front Squat

Set 1 – 2 @ 60%

Set 2 – 2 @ 65%

Set 3 – 2 @ 70%

Set 4 – 1 @ 75%

Set 5 – 1 @ 80%

Rest 1 Minute

C) 5 Sets: (Every 2 minutes)

Front Squat

Set 6 – 1 @ 85%

Set 7 – 1 @ 85-90%

Set 8 – 1 @ 90+%

Set 9 – 1 @ 90+%

Set 10 – 1 @ 90+%

D) 6 Sets: (Every 2 Minutes)

Power Clean + Push Jerk

Sets 1-2 = RPE 6-7

Sets 3-4 = RPE 7-8

Sets 5-6 = RPE 8-9

D) 4 Sets: (Every 6 Minutes)

400m Run

20 Chest to Bar Pull Ups

10 Strict Handstand Push Ups (Perform 4/2″ Deficit if you’re able to)

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