Saturday, September 16, 2017

Schedule Reminder: 8 AM Class at Century Middle School which is located at 1300 Lafayette St. Thornton 80241. 9:15 Yoga For Athletes at Surge, 10:15 CrossFit at Surge.

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On Your Own


CrossFit Surge – MOBILITY

Mobility

MOB: Warm-up (No Measure)

Find those hotspots and get 10 minutes of mobility in from practices we learned this week!

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Friday, September 15, 2017


CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Barbell RDL x 10

Bent Over Barbell Row x 10

High Hang Muscle Clean x 3

High Hang Power Clean x 3

Shoulder Press x 3

Push Press x 3

Push Jerk x 3

Front Squat x 3

Thruster x 3

Essentials

A: Power Clean Complex

4 Sets:

Clean Pull + Power Clean + Front Squat

B: Shoulder Press

3 Sets:

Set 1 = 6 Reps

Set 2 = 4 Reps

Set 3 = 2 Reps

Performance- Strength

A: Power Clean Complex

4 Sets:

Clean Pull + Power Clean + Front Squat

B: Shoulder Press

3 Sets:

Set 1 = 5 Reps @75%

Set 2 = 3 Reps @85%

Set 3 = 1+Reps @95%

Competition -Strength

A: Tempo Front Squat

4×3 @1500 (RPE Up to 6-7)

B: Clean and Jerk

6 Sets:

Sets 1 = 3@70%

Set 2 = 3@75%

Set 3 = 3@ 80%

Set 4 = 3@83%

Set 5 = 3@87%

Set 6 = 2@92%

C: Snatch

1) 3 Sets:

Muscle Snatch x 3@50%

2) 5 Sets:

Snatch

Set 1 = 3@70%

Set 2 = 3@75%

Set 3 = 3@80%

Set 4 = 3@83%

Set 5 = 3@87%

Essentials/Performance Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes:

18 Air Squats

15 Anchored Sit Ups

12 Renegade Row (6/6)

9 DB Hang Power Clean & Jerk

Competition Metcon

Metcon (Time)

6 Sets:

1 Deadlift @80%

2 Bar Facing Burpee

3 TnG Squat Cleans @70%

4 Bar Facing Burpee

Rest 2 minutes

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Press Archetype #1


CrossFit Surge – MOBILITY

Mobility

MOB: Metcon (No Measure)

Banded Chest “Stretch”
Band comes behind the back and pulls across the chest…forcing shoulders back

MOB: Metcon (No Measure)

Banded Hook

MOB: Metcon (No Measure)

Barbell Biceps Smash

MOB: Metcon (No Measure)

Test/Retest Bottom of Pushup Position

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Thursday, September 14, 2016


CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

3 Sets:

:15 Plank Hold

:15 Side Plank

:15 Side Plank

:15 Superman Hold

3 Sets:

:15 Jumping Jack

:15 Squats

:15 Mountain Climber

:15 Jump Squat

Essentials/Performance

Metcon (AMRAP – Rounds and Reps)

In Teams of 2 Perform AMRAP in 12 minutes:

200m Row

10 Slam Balls

10 V-Up

*Partners Alternate Complete Rds

Competition

Handstand/Rope Climb

3-5 rounds not for time

5x Handstand roll outs https://vimeo.com/181503022/c83a55cb9f

1 rope climb

10 meter handstand walk form focus (hollow body or tight controlled arch; straight, together legs)

1 rope climb

5x Handstand 180 pirouette https://vimeo.com/181503056/7d6b604012

1 rope climb

45 sec handstand perpendicular to wall https://vimeo.com/192071912/1236558236

1 rope climb

10 meter handstand walk speed focus (point a to b as fast as possible)

1 rope climb

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Swim WOD


CrossFit Surge – ENDURANCE

Endurance

WU: Warm-up (No Measure)

3 x 100 with 100s as kick 25, lungbuster 25, swim 25, non-free 25

MS: Metcon (No Measure)

Drill Building

Perform 3 sets of the following

50 fist swim

50 horns swim

50 “ok” swim

50 finger drag + high elbows

50 breathe every 4-5 strokes

50 sculling to perpendicular

50 6-3-6 drill

50 pull buoy

CD: Metcon (No Measure)

100-300 EZ

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Press Archetype #1


CrossFit Surge – MOBILITY

Mobility

MOB: Metcon (No Measure)

Banded Chest “Stretch”
Band comes behind the back and pulls across the chest…forcing shoulders back

MOB: Metcon (No Measure)

Banded Hook

MOB: Metcon (No Measure)

Barbell Biceps Smash

MOB: Metcon (No Measure)

Test/Retest Bottom of Pushup Position

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Wednesday, September 13, 2017


CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

12 alternating Barbell Front rack box step ups

6 Barbell Upright rows

60m 1 arm farmer carry

12 alternating Weighted Kossacks

Essential- Strength

Deadlift

3 Sets:

Set 1 = 6 Reps

Set 2 = 4 Reps

Set 3 = 2 Reps

Performance- Strength

Deadlift

3 Sets:

Set 1 = 5 @75%

Set 2 = 3 @85%

Set 3 = 1+@95%

*% Based off 90% + 10-20#

Essentials/Performance

A: Metcon (No Measure)

3 Sets:

Single Leg Hip Thrusts x 10-12 ea.

Banded Triple Threat x 8 ea.

Single Leg RDL x 8 ea.

Band Pull a Parts x 12-15

B: Metcon (Weight)

For Load:

2 Sets:

100ft. Sled Push

100ft. Farmers Carry

Rest 3 Minutes

*Goal is to go as heavy as possible as long as you can complete unbroken.

Competition

A: Metcon (Time)

5 Rds For Time:

12 DB Dealift 100/70 each hand

9 Stone to Shoulder

6 Stone on Shoulder Squats

Rest 3 minutes

B: Single Leg Deadlift

EMOM x 8

8 Single Leg Deadlift, Alternate Legs Each Minute

C: Metcon (Time)

Optional Row

For Time

1000m

800m

600m

400m

200m

Rest time takes to row

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Lunge Archetype #2


CrossFit Surge – MOBILITY

Mobility

MOB: Metcon (No Measure)

Kettlebell Iliacus (Gut) Smash
Exhale into KB…softly

MOB: Metcon (No Measure)

Buddy Quad Smash OR Roller Smash

MOB: Metcon (No Measure)

Unloaded Splits
Keep your butt engaged (“on”)

Rotate around (Be active)

Support your weight

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Tuesday, September 12, 2017

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Wall Slides x 10

Side Lying DB Lateral Raise x 10 ea.

1/2 Kneeling Partner Assisted Banded 1/2 Russian Twist x 8 ea.

Essential- Strength

A: Bench Press

3 Sets:

Set 1 = 6 Reps

Set 2 = 4 Reps

Set 3 = 2 Reps

B: Alternating Bent Over DB Row/Prone Incline DB Lateral Raise

3 Sets

Alternating Bent Over DB Row x 8 ea. (Alternating from the top)

Prone Incline DB Lateral Raise x 8

Performance- Strength

A: Wendler Bench Press

3 Sets:

Set 1 = 5@75%

Set 2 = 3@85%

Set 3 = 2+@95%

% Based off 90% +5-10 LBs

B: Alternating Bent Over DB Row/Prone Incline DB Lateral Raise

3 Sets

Alternating Bent Over DB Row x 8 ea. (Alternating from the top)

Prone Incline DB Lateral Raise x 8

Competition -Strength

A: Power Snatch

5×1 (Every 90 Seconds, Up to 70%)

*Choose the position you feel you need to work the most on from.

B: Power Clean

5×1 (Every 90 Seconds, Up to 70%)

*Choose the position you feel you need to work the most from.

Essentials/Performance Metcon

Metcon (No Measure)

EMOM x 10 (5 Sets Each)

Odd Minutes = 30-40 Single Unders + 10-15 Push Ups

Even Minutes = 30-40 Single Unders + 10-15 Inverted Barbell Row

B: Metcon (Time)

Optional Additional

For Time (10 Minute Cap)

150 gymnastics crunches: (https://vimeo.com/191317984/6179c86b9c)

*EMOM Start With 6 Calorie Row

Competition Metcon

A: Metcon (Time)

3 Rds For Time:

18 Strict Rope Pull Ups (9 with RT Hand on Top, 9 with LT Hand on Top)

24 Kipping Handstand Push Ups

48 Double Unders

144 Single Unders

3 Minutes Rest Between Rds

B: Metcon (Time)

For Time (10 Minute Cap)

150 gymnastics crunches: (https://vimeo.com/191317984/6179c86b9c)

*EMOM Start With 6 Calorie Row

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