Call Us: (720) 335-5591

Tuesday, June 1, 2021

1
Jun

Tuesday, June 1, 2021

CrossFit Surge – Surge Muscle

Metcon (Time)

A) 5 Sets:

3 Position Halting Clean Deadlift (below knee, above knee, mid thigh) @ 3131 x 3-3-3-2-2

Heels Elevated 1 1/4 KB Goblet Squat @2111 x 8-10

B) 4 Sets

Banded Deadlift From Blocks (just above knee) x 4

*video is of how to set band up, NOT THE STANCE)

(https://www.youtube.com/watch?v=Sf9LgeDCdtQ)

C) 4 Sets:

8 Hang Power Cleans (unbroken Reps)

Rest 15sec

20 seconds Side Star Plank RT

20 seconds Side Star Plank LT

Rest 15sec

6 Box Jump Overs Clear the Box (Clear the entire box) – choose your own height you are confident to clear with

Rest 90 Seconds

Rest 3 Minutes:

4 Sets:

45 Seconds Row/Bike

15 Seconds Rest

Leave a Reply