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Monday, September 14, 2020

14
Sep

Monday, September 14, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Reps)

A) 4 Sets:

Back Rack Lunges x 5 each

Rest 30 Seconds

Barbell Hip Thrust @ 2111 x 10

Rest 2 Minutes

*For the back rack lunges. Depending on area of need step forwards or backwards. If your quad strength is the lacking area (hips tend to rise first when you squat) step forward and push back. If you hips are the lacking area, step backwards.

B) EMOM

Minute 1 = 15/12 Calorie Row

Minute 2 = 20 Wall Balls

Minute 3 = Max Rep Pull Ups

Minute 4 = Rest

Barbell Strength

2 Sets:

L-Sit Lifts on Box x x 20 Seconds

Hand Plank Cross Knee To Elbow x 10 reps

Straight Body Crunch x 20 Seconds

Stallder Leg Lifts to Plate x 10 reps

Hand Plank Cross Knee To Elbow x 10 reps

Straight Body Crunch x 20 Seconds

A) 3 Sets:

Single Step High Box Jump x 3

*Step down, focus on catching above parallel in a soft athletic position.

B) 3 Sets (Every 2 Minute)

5 Seated Box Jumps

5 Standing Broad Jumps

15 Seconds Bike Sprint

Rest 60 Seconds

C) 5 Sets: (Every 2 Minutes)

Dead Stop Front Squat x 1 (Build to today’s Heavy Single)

D) 3 Sets: (EMOM)

Snatch Balance x 2

into:

6 Sets: (EMOM)

Halting Snatch Deadlift (Pause at hip w/shoulders over bar) + Mid Hang Snatch

Sets 1-2 = 65-70%

Sets 3-4 = 70-75%

Sets 5-6 = 75-80%

2 Sets:

Snatch Pull x 3 @ 95-100%

Competition

Metcon (2 Rounds for time)

2 Sets:

Stallder Leg Lifts x 20 Seconds

Alternating Knee Tuck Ups + V-Ups x 10 each

Side Plank Hip Circles x 10 each

Supermans x 20 Seconds

Seconds

A) 3 Sets:

Single Step High Box Jump x 3

*Step down, focus on catching above parallel in a soft athletic position.

B) 3 Sets (Every 2 Minute)

5 Seated Box Jumps

5 Standing Broad Jumps

15 Seconds Bike Sprint

Rest 60 Seconds

C) 5 Sets: (Every 2 Minutes)

Dead Stop Front Squat x 1 (Build to today’s Heavy Single)

D) 3 Sets: (EMOM)

Snatch Balance x 2

into:

6 Sets: (EMOM)

Halting Snatch Deadlift (Pause at hip w/shoulders over bar) + Mid Hang Snatch

Sets 1-2 = 65-70%

Sets 3-4 = 70-75%

Sets 5-6 = 75-80%

2 Sets:

Snatch Pull x 3 @ 95-100%

F) For Time:

21-15-9

Calorie Bike

Toe to Bar

DB Thrusters

At 15 Minute Mark Perform:

For Time:

21-15-9

Calorie Bike

Toe to Bar

Wall Ball

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