Call Us: (720) 335-5591

Tuesday, June 15, 2021

15
Jun

Tuesday, June 15, 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

Wrist Banded Shoulder Press x 10

Shoulder Elevated Single Leg Glute Thrust x 8-10 each

Single arm overhead carry x 45 yards

B) 3 Sets: (Every 2:30)

Push Press or Push Jerk

Set 1 = 3 Reps @ 80%

Set 2 = 3 Reps @ 90%

Set 3 = 1 Rep (Shoot for 1RM)

5 Scapular Pull Ups + 5 Arch/Hollow Swing

C) 5 Rds For Time:

7 Dips

7 Pull Ups

14 Burpee

D) If time permits

2-3 Sets:

8-10 reps each

Single Arm Curl w/Iso Hold (https://www.youtube.com/watch?v=Dy8BFRIqPzg)

Banded Overhead Triceps Extension (https://www.youtube.com/watch?v=WTNjNMVFDB8)

Competition

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

Wrist Banded Shoulder Press x 10

Shoulder Elevated Single Leg Glute Thrust x 8-10 each

Single arm overhead carry x 45 yards

B) 3 Sets:

Power Clean + 5-4-3 Push Press

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

4 Sets: (Every 90 Seconds)

Power Clean + 4 Push Jerk (focus on cycling these. Focus on good receiving in dip to transition to drive phase)

3 Sets:

Pause Clean (3 second pause in receiving position) + Clean + Pause Jerk (3 second pause in receiving position) @ 70-75%

3 Sets:

Clean & Jerk @ 80-90%

C) 5 Rds For Time:

7 Ring Muscle Up

21 Burpee

D) 3 Sets:

Weight Strict Supinated Grip Pull Ups x 3

Rest 15 Seconds

Drop Set Strict Unbroken Chest to Bar x 12-15 (Use band for assistance. Yes perform UB. Goal is to build strength and endurance through fuller ROM)

E) 2 Sets:

8-10 reps each Perform as a giant set

Single Arm Curl w/Iso Hold (https://www.youtube.com/watch?v=Dy8BFRIqPzg)

Triceps Push Ups

Bent Over Elbow on Knee Single Arm DB Curl

DB Skull Crushers (https://www.youtube.com/watch?v=IAHDkC6vJw4)

Leave a Reply