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Monday, May 24, 2021

24
May

Monday, May 24, 2021

CrossFit Surge – CROSSFIT

Metcon (Time)

A) 1 set

Elevated Heel Taps x 5 each @ 2111 (https://www.youtube.com/watch?v=fkyKax6TPpE)

Banded Lateral Steps x 10 each

Banded Pull a Parts x 10

Banded Good Mornings x 10

Banded Diagonal Pull a Parts x 10 each

Shoulders Elevated on Medball Banded Hip Thrusts x 10

Medball Vertical Toss x 5

B) 3 Sets:

Sumo Deadlift x 6 @ 70% of Heaviest weight used over the last 3 weeks. (DELOAD)

Single KB/DB Suitcase Deadlift x 10 ea.

C) 5 Sets:

10 Hang Power Clean (Choose weight can perform Unbroken, can build each set)

rest 15 seconds

30 second Hollow Rocks or Hold

rest 15 seconds

8 Tall Box Jump w/step down or Step Ups (4/4)

rest 15 seconds

300/250m Row (must increase the pace each row)

rest 90 Seconds

Competition

Metcon (No Measure)

A) 1 set

Elevated Heel Taps x 5 each @ 2111 (https://www.youtube.com/watch?v=fkyKax6TPpE)

Banded Lateral Steps x 10 each

Banded Pull a Parts x 10

Banded Good Mornings x 10

Banded Diagonal Pull a Parts x 10 each

Shoulders Elevated on Medball Banded Hip Thrusts x 10

Medball Vertical Toss x 5

B) 2 Sets:

PVC Overhead Band around knee depth drop x 4 (pause in landing position)

C) 3 Sets: (Every 2 Minutes)

Snatch Pull + Snatch High Pull + Snatch @70-75-80%

2 Sets: (Every 2 Minutes)

Snatch Pull + Snatch

@ 80-85%

@ 85-90%

3 Sets: (Every 2 Minutes)

Snatch @ 85-95%

E) 3 Sets:

3 Deficit Snatch Deadlift + 3 High Hang Snatch Power Shrugs @100%

F) 5 Sets:

Bottoms Up Front Squat + 1 1/4 Front Squat + Front Squat @ 85-100% of CLEAN

(Focus on position down and speed/force out of the bottom)

Rest 15 Seconds

5 High Box Jumps (step down, focus on force and maximal height on jump)

G) 3 Sets: (EMOM)

Minute 1 = 5 Weighted Single leg Bulgarian Split + 5 Unweighted Single leg Bulgarian Split Squat Jump RT

Minute 2 = 5 Weighted Single leg Bulgarian Split + 5 Unweighted Single leg Bulgarian Split Squat Jump LT

Minute 3 = 100ft. Double KB Front Rack Carry

Minute 4 = Shoulders Elevated Single Leg Barbell Hip Thrusts x 8-10 RT

Minute 5 = Shoulders Elevated Single Leg Barbell Hip Thrusts x 8-10 LT

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