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Monday, September 28, 2020

28
Sep

Monday, September 28, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Reps)

A) 2 Sets:

Inch Worm Reach and Hold (3 seconds) x 5-10

Side Crunches x 10-20 (Lay on side with bottom leg bent and top leg straight. Perform side crunch and slide finger tips down towards knee)

Tuck Rocks x 20-40 Seconds

Side Plank with Forward/Backward Hip shift x 10-20 (Perform side plank and push hips forward and than backwards)

B) 3 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.

C) 3 Sets:

In 6 Minutes Perform:

15 No Jump Burpee

600m Run

15 No JUmp Burpee

In Remaining Time Perform:

AMRAP DB Thrusters or Wall Balls

Rest 90 Seconds

*Goal is to have 40-60 Seconds to perform thrusters or wall balls. Adjust accordingly.

Barbell Strength

A) 2 Sets:

Inch Worm Reach and Hold (3 seconds) x 5-10

Side Crunches x 10-20 (Lay on side with bottom leg bent and top leg straight. Perform side crunch and slide finger tips down towards knee)

Tuck Rocks x 20-40 Seconds

Side Plank with Forward/Backward Hip shift x 10-20 (Perform side plank and push hips forward and than backwards)

Seated Staldar Leg Lifts x 10

B) 4 Sets: (Every 90 Seconds)

2 Power Snatch + 1 Overhead Squat

Into:

4 Sets: (Every 90 Seconds)

Power Snatch x 1

Into:

Halting Snatch Deadlift + Hang Snatch

*Build throughout

C) 10 Minutes:

Build to today’s 3RM Front Squat

Competition

Metcon (AMRAP – Reps)

A) 2 Sets:

Inch Worm Reach and Hold (3 seconds) x 5-10

Side Crunches x 10-20 (Lay on side with bottom leg bent and top leg straight. Perform side crunch and slide finger tips down towards knee)

Tuck Rocks x 20-40 Seconds

Side Plank with Forward/Backward Hip shift x 10-20 (Perform side plank and push hips forward and than backwards)

Seated Staldar Leg Lifts x 10

B) 4 Sets: (Every 90 Seconds)

2 Power Snatch + 1 Overhead Squat

Into:

4 Sets: (Every 90 Seconds)

Power Snatch x 1

Into:

Halting Snatch Deadlift + Hang Snatch

*Build throughout

C) 10 Minutes:

Build to today’s 3RM Front Squat

D) 3 Sets:

In 6 Minutes

15 No Jump Burpee

800m Run

15 No Jump Burpee

In Remaining Time Perform:

AMRAP DB Thrusters

Rest 90 Seconds

The goal is to have 40-60 Seconds left in the 6 minutes to perform thrusters. Adjust accordingly.

E) In as few sets as possible complete:

75 Band Resisted Dumbbell RDL @ 1012 50/35

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