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Monday, October 4, 2019


Monday, October 4, 2019

CrossFit Surge – CROSSFIT

Metcon (3 Rounds for time)

A) 4 Sets

10 Back Squat 205/145 (from Rack)

10 KB Swings 70/55

Rest 90 seconds

Rest 3 minutes

B) 4 Sets

10 Single DB Front Rack Step Up (5/5)

10 Barbell Hip Thrusts 205/145

Rest 90 Seconds

Rest 3 minutes

C) For Time

100 Abmat Sit Ups

*Every minute on minute perfor 5 toe to bar



A) Big Barbell Warm Up (perform 3 reps of each movement)

Sumo Deadlift

Conventional Deadlift

Hang Muscle Clean

Tall Clean

Front Squat

Front Rack Sotts Press (place heels on plates if need to)

Shoulder Press

Push Press

Push Jerk

Split Jerk

Squat Jerk

Behind the neck snatch grip push press

Overhead Squat

Snatch Balance

Drop Snatch

Snatch from below knee

B) 5 Sets (every 90 seconds)

Power Clean & Jerk x 2 @ 80%

C) 4 Sets

Cambered Bar Back Squat x 3 (rpe 7-8)

D) 3 Sets (Perform After WOD)

Reverse Hypers x 50 seconds

Barbell Hip Thrusts x 10

Single DB Single Leg Calf Raise x 15-20 each (Hold DB in Same side as working leg)

Metcon (Time)

A) 30-24-18-12-6

Push Press 95/65

KB Swing 55/35

Row For Calorie

B) 1 Set

100 Hanging Knee Raises (Strict, As High as Possible)

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