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Tuesday, July 17, 2018

17
Jul

Tuesday, July 17, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Star Side Plank x 15-20 seconds Each

Elbow on Knee External Rotation x 8-10 each

Band Pull a Parts x 15

Split Squat Vertical Jump x 3 each

Essentials/Performance

Z Press/Bent Over Row

4 Sets:

Seated DB Z-Press x 6-6-5-4

Bent Over Pendlay Row x 6-6-5-4

Metcon (2 Rounds for reps)

A) AMRAP in 7 Minutes:

100m Run

10 Toe to Bar/Ring

Rest 3:30

B) AMRAP in 7 Minutes:

10 Wall Ball

15 Knee to Elbows w/sliders

Competition

Behind the Neck Jerk (Every 2 Minutes)

5×3 (RPE 8-9)

B: Power Snatch (Every 90 Seconds)

4×3 (RPE 6-7)

C: RDL/GH Raise

2″ Deficit RDL x 4 (RPE 6-7)

GH Raise x 5

Push/Pull

3 Sets:

Shoulder Press x 6

Bent Over Row x 6

Bent Over lateral Raise x 12

Metcon (No Measure)

3 Sets:

Based on the max muscle up test performed last week perform 60% of max reps. Run 200m between sets. This is not meant for time, use the run to recover. Goal is shoulder and muscle stamina, so focus on quality reps.

Metcon (2 Rounds for reps)

A) AMRAP in 7 Minutes:

25 Double Unders

10 Toe to Bar

Rest 3:30

B) AMRAP in 7 Minutes:

10 Wall Ball 30/20

15 V-Ups

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