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Tuesday, December 17, 2019

17
Dec

Tuesday, December 17, 2019

CrossFit Surge – CROSSFIT

Strength

A) 4 Sets (Every 2 minutes)

Block Deadlift x 3 (rpe 7-8)

Band Pull a Parts x 12

B) 4 Sets (Every 3 minutes)

1/2 kneeling Single Arm Landmine Press x 8 each

Supine Ring Face Pull x 8-10

Supinated Grip Supine Ring Row x 6-10

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes

20 Plank hold w/lateral leg slide on lid (10/10)

16 Hand to Hand Russian KB Swing

12 Two handed KB Upright Row

8 Wt Single DB/KB Sit Up to Two hand overhead press (https://youtu.be/A3aXvlHfH9A)

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

Snatch x 1 (work up to heavy single for today)

Rest 3 minutes

B) In 8 Minutes Perform

AMRAP Snatch @90% of A

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

Clean x 1 (work up to heavy single for today)

B) In 8 minutes perform:

AMRAP Clean @ 90% of A

Metcon (No Measure)

22 Minutes For Quality

10 Burpee

1 minute Row

10 Hang Clean and Shoulder to Overhead (just below knee) (75/55)

1 minute bike (NO HANDS)

10 Reverse V-Ups

10 Ring Pull Up

*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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