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Tuesday, December 10, 2019

10
Dec

Tuesday, December 10, 2019

CrossFit Surge – CROSSFIT

Strength

A) 4 Sets (Every 2 minutes)

Block Deadlift x 4 (rpe 7-8)

Band Pull a Parts x 10

B) 4 Sets (Every 3 minutes)

1/2 kneeling Single Arm Landmine Press x 8 each

Supinated Grip Supine Ring Row x 6-10

Metcon (AMRAP – Rounds and Reps)

AMRAP in 11 minutes

6 Seated DB Z Press

20 Seconds Medball Transfer Crunch (https://youtu.be/lJxWfP2-MTE)

9 Sumo Deadlift High Pull

20 Seconds Medball Russian Twist

12 Russian KB Swing

Competition

Strength

Weightlifting Option, Choose based on personal need:

Snatch Option

A) Big Barbell Warm Up (perform 3 reps of each movement)

Sumo Deadlift

Conventional Deadlift

Hang Muscle Clean

Tall Clean

Front Squat

Front Rack Sotts Press (place heels on plates if need to)

Shoulder Press

Push Press

Push Jerk

Split Jerk

Squat Jerk

Behind the neck snatch grip push press

Overhead Squat

Snatch Balance

Drop Snatch

Snatch from below knee

A) 5 Sets

Power Snatch x 1 (work up to heavy single @75-85%)

B) 4 Sets (EMOM)

Minute 1= 1-5 Snatch @80% of A

Minute 2 = 10 seconds sprint on bike

Minute 3 = 10 Box Jump

Minute 4 = 10 Calorie Row

Clean Option

A) Big Barbell Warm Up (perform 3 reps of each movement)

Sumo Deadlift

Conventional Deadlift

Hang Muscle Clean

Tall Clean

Front Squat

Front Rack Sotts Press (place heels on plates if need to)

Shoulder Press

Push Press

Push Jerk

Split Jerk

Squat Jerk

Behind the neck snatch grip push press

Overhead Squat

Snatch Balance

Drop Snatch

Snatch from below knee

A) 5 Sets

Power Clean x 1 (work up to heavy single @75-85%)

B) 4 Sets (EMOM)

Minute 1= 1-5 Snatch @80% of A

Minute 2 = 10 seconds sprint on bike

Minute 3 = 10 Box Jump

Minute 4 = 10 Calorie Row

Metcon (AMRAP – Rounds and Reps)

20 Minutes For Quality

2 minutes Bike

15 Air Squats

10 Push Ups

10 Supine Ring Row

20 Lateral Step Up 24/20 (10/10)

*Mixed Modal work. Goal is to treat this more of a flow workout. Keep heart rate at 65-75%, you should be able to hold a conversation at this pace. Heart rate may jump on barbell work. DO NOT treat this as a full AMRAP and do it as threshold training. This pace will allow for increasing general endurance. Work on pacing so you can continuously move from one movement to the next without having to take breaks.

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