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Saturday, March 28, 2020

28
Mar

Saturday, March 28, 2020

CrossFit Surge – CROSSFIT

Bodyweight

Metcon (3 Rounds for reps)

AMRAP in 6 Minutes

12-9-6

Push Ups

Sit Ups

Rest 3 Minutes

AMRAP in 6 Minutes

12-9-6

Bench/Chair Dip

Single Leg Glute Bridge

Rest 3 Minutes

AMRAP in 6 Minutes

12-9-6

Curl

Triceps Extensions

Supermans

Metcon (3 Rounds for reps)

AMRAP in 6 Minutes

12-9-6

Floor Press

Bent Over Row

Rest 3 Minutes

AMRAP in 6 Minutes

12-9-6

Push Press

Sumo Deadlift High Pull

Rest 3 Minutes

AMRAP in 6 Minutes

12-9-6

Curl

Triceps Extensions

Supermans

Barbell Strength

Barbell Strength

A) 4 Sets

5 High Hang Snatch High Pull + 5 High Hang Muscle Snatch + 5 Overhead Squats @3311

B) 3 Sets

5 Behind the neck snatch grip Push Press

Back Rack Step Ups x 8 each

C) 3 Sets

Barbell Floor Press x 8

Row/RDL complex (1 Bent Over Row + 3 RDL) x 5

D) 1 Set

100 Seated Tuck Ups

100 Curls

50 Seated up/over object leg lifts

100 Triceps Extension (Overhead or on back)

Competition

Metcon (3 Rounds for time)

21-15-9

Bench/Floor Press 185/125

Pull Ups

Rest 5 Minutes

21-15-9

Push Press 115/75

Sumo Deadlift High Pull

Rest 5 Minutes

3 Rds

21/18 Calorie Row

15 Alternating Hang DB Snatch 50/35

9 Burpee

Strength

A) 3 Sets

Strict Supinated Grip Chin Ups x Max Reps

Pendlay Row x 5-8

Wall Walk w/wall facing Handstand Push Up x 3-5

B) 1 Set:

Accumulate 2 Minutes Overhead Hold with 100% of Shoulder Press

C) 3 Sets:

Back Squat x 8 @3111

15-20 Heels on bench/chair toe touch sit ups

10 Side Plank Crunches w/3 second hold at top

Skull crushers x 12-15

Rest 2 Minutes

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