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Tuesday, June 18, 2019

18
Jun

Tuesday, June 18, 2019

CrossFit Surge – CROSSFIT

Metcon (3 Rounds for reps)

2 Rds For Reps (Total push ups, T2B, pull ups)

AMRAP in 2:30

150m Run

15 KB Swing

In Remaining time perform AMRAP:

Dips or Push Ups

Rest 90 Seconds

AMRAP in 2:30

150m Run

15 KB Sumo Deadlift High Pull

In Remaining time perform

AMRAP:

Toe to Bar or Sit Ups

Rest 90 Seconds

AMRAP in 2:30

150m Run

50 yard Double DB Overhead Carry

Strict Pull Ups or Supine Row

Rest 90 Seconds

Competition

Strength

A) 4 Sets:

Clean Pull w/3 seconds eccentric x 4 @ 90-100%

B) 3 sets:

Barbell Shoulder Press x 4 @80-89%

Seated Plate Front Raise x 8

Seated DB Lateral Raise x 8

Prone Incline DB Cobra Raise x 8

C) 3 sets:

Barbell Push Press x 4 @70-79%

Prone on flat bench Barbell Row x 5-7

Metcon (2 Rounds for reps)

Option 1

Ring Muscle Up

Every :30s complete the following

3 Burpees

1 Ring Muscle Up

If you make it to 10:00 min then add 2 more burpees

Continue this until you can no longer complete within the :30s.

If you make it to 15:00 min then add 1 Ring Muscle Up

Scaled Option:

Ring Muscle Up= 3 swinging pull ups

Handstand Push Ups

Every :30s complete the following

3 Burpees

1 Strict Handstand Push Ups

If you make it to 10:00 min then add 2 more burpees

If you make it to 15:00 min then add 1 Strict Handstand Push Up

Continue this until you can no longer complete within the :30s.

Scaled Option:

Strict= 3 Kipping

Today is intended to mimic that “last push” at the end of a work out. How much work can you squeeze in at that last 30s of a work out. We want you blowing through the reps as fast a possible to maximize rest for the remainder of your 30s.

Metcon (2 Rounds for reps)

Option 2

Bar MU

Every :30s complete the following

3 Burpees

1 Bar Muscle Up

If you make it to 10:00 min then add 2 more burpees

If you make it to 15:00 min then add 1 Bar Muscle Up

Continue this until you can no longer complete within the :30s.

Scaled Option:

Bar Muscle Up =3 kipping or butterfly pull ups

Toe to Bar

Every :30s complete the following

3 Burpees

3 Toe to Bar

If you make it to 10:00 min then add 2 more burpees

If you make it to 15:00 min then add 1 Toe to Bar

Continue this until you can no longer complete within the :30s.

Scaled Option:

Toe to Bar = Knee to Chest

Today is intended to mimic that “last push” at the end of a work out. How much work can you squeeze in at that last 30s of a work out. We want you blowing through the reps as fast a possible to maximize rest for the remainder of your 30s.

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