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Saturday, September 19, 2020

19
Sep

Saturday, September 19, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds)

A) 3 Sets:

10 Banded Plank Pull Downs RT

10 Banded Plank Pull Downs LT

30 Seconds Flutter Kicks

B) With a Partner Perform:

AMRAP in 12 Minutes:

P1 4 Stone/Sandbag to Shoulder or Barbell Ground to Overhead 145/105 or DB Ground to Overhead 55/40

P2 5-10-15 yard Shuttle Run

P1 8 Knee to Elbow

P2 5-10-15-10 yard Shuttle Run

P1 4 Stone/Sandbag Squat Clean or Barbell Squat Clean or DB Squat Clean 55/40

P2 5-10-15-10-5 yard Shuttle Run

P1 8 Knee to Elbow

*Partners Alternate Movementes

C) 8 Sets (Tabata)

A) Banded Curl (During 10 seconds rest, must rest with arms at 90 degree curl)

B) Banded Triceps Push Downs (During 10 seconds rest, must rest with arm fully extended)

Metcon (Time)

A) 3 Sets:

10 Banded Plank Pull Downs RT

10 Banded Plank Pull Downs LT

30 Seconds Flutter Kicks

With a Partner Perform:

AMRAP in 12 Minutes:

P1 4 Stone/Sandbag to Shoulder or Barbell Ground to Overhead 165/110 or DB Ground to Overhead 65/45

P2 5-10-15 yard Shuttle Run

P1 8 Medball Knee to Elbow

P2 5-10-15-10 yard Shuttle Run

P1 4 Stone/Sandbag Squat Clean or Barbell Squat Clean or DB Squat Clean 65/45

P2 5-10-15-10-5 yard Shuttle Run

P1 8 Knee to Elbow

*Partners Alternate Movementes

B) 8 Sets (Tabata)

A) Banded Curl (During 10 seconds rest, must rest with arms at 90 degree curl)

B) Banded Triceps Push Downs (During 10 seconds rest, must rest with arm fully extended)

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Strength

A) 1 Set

15 Strict Toe to Bar

100 ft. Plate Pinch

20 Toe to Bar

100 ft. Plate Pinch

25 Toe to Ring

100 ft. Plate Pinch

B) 3 Sets:

DB Floor Press x 8

Prone on Flate Bench DB Row x 8

C) 3 Sets:

Barbell Hip Thrusts x 10

Rigiert Hamstring Curls x 15

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