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Saturday, July 11, 2020

11
Jul

Saturday, July 11, 2020

CrossFit Surge – CROSSFIT

Metcon (Time)

With a Partner Perform For Time: (35 min Cap)

Row 2000m or 1 Mile Run

100 Wall Balls

100 Deadlifts 135/95

100 Push Ups

1500m Row or 1200m Run

75 Wall Balls

75 Deadlifts 185/125

75 Push Ups

1000m Row or 800m Run

50 Wall Balls

50 Deadlifts 225/155

50 Push Ups

*One person works at a time, break up as you wish. This is a tight time frame and cap, can you finish???

Competition

Metcon (Time)

With a Partner Perform For Time: (35 min Cap)

Row 2000m or 1 Mile Run

100 Wall Balls

60 Deadlifts 225/155

100 Push Ups

1500m Row or 1200m Run

75 Wall Balls

50 Deadlifts 275/185

75 Push Ups

1000m Row or 800m Run

50 Wall Balls

30 Deadlifts 315/215

50 Push Ups

*One person works at a time, break up as you wish. This is a tight time frame and cap, can you finish???

Strength

A) 3 Sets:

DB Shoulder Press x Max Reps

Right Into:

DB Push Press x Max Reps

Right Into:

Strict Supinated Grip Pull Up x Max reps

Rest 90 seconds

Choose dumbbell weights that will allow you 5-6 strict presses, and aim for true maximal effort in number of reps you can achieve.

B) 3 Sets:

Single Arm Overhead Press x 6 each arm @ 2111

Rest 90 seconds

Ring Dips x Max Reps @ 2111

(stick to the tempo – we want the time under tension)

Rest 90 seconds

Prone on Bench DB Row x Max Reps (No more than 15)

Rest 90 Seconds

C) 2 Sets:

Eccentric Only GH Raise x 4-6

Rest 60 Seconds

Rear Foot Elevated RDL x 6-8 each

Rest 60 Seconds

Reverse Hyper x 20

D) 2 Sets: (EMOM)

Minute 1 – Straight Leg Bottom Balance x 40 seconds

Minute 2 – Side Hand Plank with Hip Circles x 16 reps (8 reps each side)

(https://www.youtube.com/watch?v=_MNNDkuzzjg&feature=youtu.be)

Minute 3 – Straight Body Ceiling Reaching Crunches x 16 reps @ 1010

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