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Saturday, April 11, 2020

11
Apr

Saturday, April 11, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

Bodyweight

AMRAP in 20 Minutes

20/18 Calorie Row/400m Run/100 Double Unders

30 Hand Release Push Ups

30 Odd Object Deadlifts or Heels Elevated Glute Bridges

25-30 Pull Ups/Odd Object Bent Over Row

30 Box Jump Overs/Step Up Overs

25-30 Pull Ups/Odd Object Bent Over Row

30 Odd Object Deadlifts or Heels Elevated Glute Bridges

30 Hand Release Push Ups

20/18 Calorie Row/400m Run/100 Double Unders

*If you complete it before 20 minutes immediately go back through with 15 reps.

Dumbbell or Kettlebell

AMRAP in 20 Minutes

20/18 Calorie Row/400m Run/100 Double Unders

30 Bench Press or Floor Press

30 Deadlifts

25-30 Pull Ups/Bent Over Row

30 Box Jump Overs/Step Up Overs

25-30 Pull Ups/Bent Over Row

30 Deadlifts

30 Bench Press or Floor Press

20/18 Calorie Row/400m Run/100 Double Unders

*If you complete it before 20 minutes immediately go back through with 15 reps.

Barbell

AMRAP in 20 Minutes

20/18 Calorie Row/400m Run/100 Double Unders

25 Bench Press or Floor Press @ Bodyweight/75%

25 Deadlifts @ Bodyweight/75%

25 Pull Ups/Bent Over Row

25 Box Jump Overs/Step Up Overs

25 Pull Ups/Bent Over Row

25 Deadlifts

25 Bench Press or Floor Press

20/18 Calorie Row/400m Run/100 Double Unders

*If you complete it before 20 minutes immediately go back through with 15 reps.

Barbell Strength

A) 3 Sets

3 High Hang Snatch High Pull + 3 High Hang Muscle Snatch + 3 Tall Clean

B) 6 Sets

Deadlift x 3 (Build to heavy set of 3)

C) 2 Sets

Deadlift x 3 @ -10% of B

D) 4 Sets

Bench Press or Floor Press x 10-8-6-4

Wt. Lunges x 20 Steps

E) 3 Sets

Row/RDL complex (1 Bent Over Row + 3 RDL) x 6

Toe Elevated RDL @2111 x 6-8

F) 8 Sets (20 Seconds of work 10 seconds rest)

Seated Tuck Ups

Curls (choose variation)

Seated up/over object leg lifts

Triceps Extension (Overhead or on back)

Competition

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 Minutes

20/18 Calorie Row/400m Run/100 Double Unders

25 Bench Press @ Bodyweight/75%

25 Deadlifts @ Bodyweight/75%

25 Pull Ups

25 Box Jump Overs 30/24

25 Pull Ups

25 Deadlifts

25 Bench Press

20/18 Calorie Row/400m Run/100 Double Unders

*If you complete it before 20 minutes immediately go back through with 15 reps.

Strength

A) EMOM Until Failure

3 Strict Handstand Push Ups + 10 Kipping Handstand Push Ups + 10 Seconds Handstand Hold

*Do NOT exceed 10 minutes. If you will be capped before 10 minutes, adjust reps or complete 6 total sets with rest as needed between sets.

B) 1 Set:

Accumulate 2 Minutes Overhead Hold with 105% of Shoulder Press

*Every Time you break perform 10 Snatch Grip Bent Over Row + 10-15 Lateral Raise + Bent Over Lateral Raise

C) 1 Set:

100 Heel Touch Sit Ups (https://www.youtube.com/watch?v=T_e-L8B0D9A)

100 Banded Triceps Extension

100 Russian Twists

100 Curls

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