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Tuesday, January 21, 2020

21
Jan

Tuesday, January 21, 2020

CrossFit Surge – CROSSFIT

Warm-up (No Measure)

A) 2 Sets

Seated elbow on Knee ext rotation x 6-8 each

Single Arm Upright Row x 12 each

Supine ring Face Pull x 8-10

Single Arm Farmers Carry + Single Arm OH Carry x 20 yards each

Metcon (AMRAP – Reps)

4 Rds: (EMOM)

Minute 1 = AMRAP in 45 Secodns DB Bench 50/35

Minute 2 = AMRAP in 45 Seconds Double Unders

Minute 3 = AMRAP in 45 Seconds Pull Ups

Minute 4 = AMRAP in 45 Seconds KB Swings

Minute 5 = AMRAP Calorie Row

Rest 2 Minutes

*Rx+ = 70/55, Chest to Bar

Competition

Strength

A) 2 Sets

Seated elbow on Knee ext rotation x 6-8 each

Single Arm Upright Row x 12 each

Supine ring Face Pull x 8-10

Single Arm Farmers Carry + Single Arm OH Carry x 20 yards each

Progressive Toe to Bar x 3 (arch/hollow 1/4, arch/hollow 1/2, arch/hollow 3/4, toe to bar = 1 rep)

B) Based on Personal Need Choose 2 of the following:

Option 1:

Ring Muscle Up

4-6 Rounds

2 – Strict Ring Pull up

1 – Strict Muscle Up

2- Ring dip

3- Kipping Ring Muscle Up

Complete this entire complex UB

Rest 1:00 min between rounds

Option 2:

Handstand Push Up

4-6 Rounds

3 Strict deficit 4/2″

5 Strict Handstand Push Up

7 Kipping Handstand Push ups

Rest 1:00 between rounds.

Option 3:

Bar Muscle Up

4-6 Rounds

3 Arch hollow pull to hips

2 Bar Muscle Up

3 Arch to Hollow pull to Hips

2 Bar Muscle Up

Complete this entire complex UB

Rest 1:00 min between rounds

Option 4:

Toe to Bar

4-6 Rounds

6 Knee To Elbow

6 Kipping Toe to Bar

6 Strict Toe to Bar

This is one large UB set, being able to control body going back into strict T2B

Rest 1:00 between Rounds

C) 4 Sets:

Push Press x 5 (Build to today’s heavy 5)

Hand Anchored DB Single Arm DB Row x 8-12 each

D) 4 Sets:

Incline Barbell Press x 5

Prone Incline DB Batwing Row @ 2112 x 6-8

Seated Plate Front Raise x 15

Seated Plate Chest Press @2111 x 15 (from a seated upright position bring plate to chest as if performing a push up, than press the plate straight out off the chest so arms are extended in front of body. Perform with a controlled tempo)

Metcon (Time)

5 Sets

15/12 Calorie Bike Sprint

9 Unbroken Double DB Hang Squat Clean 50/35

6 Lateral Burpee Over DB

Rest 90 Seconds

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