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Monday, September 21, 2020

21
Sep

Monday, September 21, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds)

4 Sets:

Bulgarian Split Squats @2111 x 8 each

Rear foot elevated Barbell Deadlift (THIS IS NOT AN RDL) @ 2111 x 8 each

B) AMRAP in 13 Minutes

40/30 Calorie Row/Bike

15 Burpee Pull Ups

30 Box Jump Overs

10 Burpee Pull Ups

40 Overhead Lunges

5 Burpee Pull Ups

Barbell Strength

A) 3 Sets:

Single Step High Box Jump x 2

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

B) 3 Sets (Every 2 Minute)

5 Depth Drop to Box Jump

15 Seconds Bike Sprint

Rest 60 Seconds

C) 5 Sets: (Every 2 Minutes)

1 1/4 Front Squat x 1 (Build to today’s Heavy Single)

D) 3 Sets: (EMOM)

Tall Snatch x 2

into:

8 Sets: (EMOM)

Power Snatch x 1

*Start at 50% of 1RM, build to heavy for the day. If you miss a lift twice move on.

E) 2 Sets:

GH Raise x 8-10

Reverse Hyper x 15-20

Competition

Metcon (2 Rounds for reps)

2 Sets:

Single leg alternating V-Ups x 20 (10/10)

Hollow Hold x 30 Seconds

Elbow Plank x 45 Seconds

A) 3 Sets:

Single Step High Box Jump x 2

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

B) 3 Sets (Every 2 Minute)

5 Depth Drop to Box Jump

15 Seconds Bike Sprint

Rest 60 Seconds

C) 5 Sets: (Every 2 Minutes)

1 1/4 Front Squat x 1 (Build to today’s Heavy Single)

D) 3 Sets: (EMOM)

Tall Snatch x 2

into:

8 Sets: (EMOM)

Power Snatch x 1

*Start at 50% of 1RM, build to heavy for the day. If you miss a lift twice move on.

E) 2 Sets:

GH Raise x 8-10

Reverse Hyper x 15-20

F) 2 Sets:

AMRAP in 6 Minutes:

3-6-9-12…etc…

Chest to Bar Pull Ups

Burpee Pull Ups

Box Jump Overs

Rest 3 Minutes Between Sets

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