Call Us: (720) 335-5591

Tuesday, January 7, 2020


Tuesday, January 7, 2020

CrossFit Surge – CROSSFIT


A) 4 Sets (Every 2 minutes)

Block Deadlift x 5-4-3-2 (rpe 7-8)

Band Pull a Parts x 12

B) 3 Sets (Every 3 minutes)

1/2 kneeling Single Arm Landmine Press x 8-6-5 each

Supine Ring Face Pull x 8-10

Supinated Grip Supine Ring Row x 6-10

Metcon (Time)

800m Run

60 Russian KB Swing

40 DB Renegade Row (20/20)

20 Burpee to 6″ Touch Overhead


Metcon (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

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

Choose 2 Options Based on Personal Need:

A) Option 1

Ring Muscle Up

7 Rounds

1 – Strict Ring Pull up

1 – Strict MU

1- Ring dip

2- Kipping RMU

Complete this entire complex UB

Rest 1:00 min between rounds

B) Option 2

Handstand Push Ups

7 Rounds

4″ deficit

3 Strict Handstand Push Up

4 Kipping Handstand Push Up

Rest 1:00 between rounds.

C) Option 3

Bar Muscle Up

7 Rounds

2 Arch hollow pull to hips


2 Arch to Hollow pull to Hips


Complete this entire complex before UB

Rest 1:00 min between rounds

D) Option 4

Toe To Bar

7 Rounds

4 Knee To Elbow

4 Kipping T2B

4 Strict T2B

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

Rest 1:00 between Rounds


A) 4 Sets:

Incline Press x 6

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)

B) 2 Sets:

Supinated Grip Strict Chin Ups x 4-10

Supinated Grip Bent Over Barbell Row x 5-7

Rest 90 Seconds

Pronated Grip Strict Pull Ups x 4-10

Hand Over Hand Sled Pull x 30 ft (Focus on a good athletic position and use hand over hand technique with minimal hips and lower body assistance)

Metcon (4 Rounds for time)

4 Sets

15/12 Calorie Bike Sprint

12 Double DB Unbroken Power Clean 50/35

9 Lateral Burpee Over DB

Rest 2 Minutes

Leave a Reply