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Tuesday, June 1, 2021

1
Jun

Tuesday, June 1, 2021

CrossFit Surge – CROSSFIT

Metcon (Time)

A) 1 Sets:

Elbow on Knee DB/Plate External Rotation x 10-12

Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw)

Single Arm DB Upright Row x 12

Side Lying Hip Adduction x 15 each

Box Jump x 5

B) 3 Sets: (Every 2 Minutes)

Push Press or Push Jerk

Set 1 = 5 Reps @ 70%

Set 2 = 5 Reps @ 80%

Set 3 = Max Reps @ 90% ((Shoot for 5+ Reps. If not sure on percentages, build over 3 sets to a weight you can perform a minimum of 5 reps with but no more than 10)

Banded Face Pulls x 15

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

Competition

Metcon (AMRAP – Reps)

A) 1 Sets:

Elbow on Knee DB/Plate External Rotation x 10-12

Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw)

Single Arm DB Upright Row x 12

Side Lying Hip Adduction x 15 each

Box Jump x 5

B) 3 Sets:

Clean Deadlift + Hang Power Clean From 2″ off Floor + Jerk Dip + Jerk x 3 @ 65-75%

Standing Banded Foam Roll Thoracic Extension Internal/External Rotation x 10

3 Sets:

Clean Deadlift + Power Clean From 2″ off Floor + Jerk @ 75-83%

C) 3 Sets:

Supinated Grip Bent Over Row x 12-10-8

Bottoms Up KB Shoulder Press @ 2111 x 8-10 each

Seated Banded Low Row x 25

D) AMRAP in 9 Minutes

5 Rds

10 Shoulder to Overhead 145/100

12 No Touch Box Jump Overs 24/20

In Remaining Time:

AMRAP Ring Muscle Ups or Dips

E) 2 Sets:

1 Minute Plank

1 Minute Side Plank

1 Minute Side Plank

1 Minute Plank

Rest 1 Minute

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