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Tuesday, March 31, 2020

31
Mar

Tuesday, March 31, 2020

CrossFit Surge – CROSSFIT

Metcon (Time)

A) 2 Sets:

Elbow on Knee External Rotation x 10

Scapular Push Up x 10

Feet Elevated Toe Touch Crunch x 10

Hiedens x 6 each https://www.youtube.com/watch?v=_ALhAGIa3Qo

B) 7 Rds For Time: (https://youtu.be/u1Y6EREaehw)

21 Air Squats (Perform 7 bottom to 1/2 + 7 Top to 1/2 + Full ROM)

21 Push Ups ((Perform 7 bottom to 1/2 + 7 Top to 1/2 + Full ROM)

21 V-Ups (Perform 7 leg lifts + 7 Toe touch sit ups + 7 V-Ups)

Barbell Strength

Barbell Option

A) 3 Sets:

3 Jerk Balance + 3 Shoulder Press

B) 3 Sets:

Shoulder Press From Split Position @3031 x 15

B) 3 Sets

Bent Over Row x 15

Lateral Raise x 20

C) 3 Sets

Back Squat Jump x 5 @15-20% of BS

D) 3 Sets

1 Minute Max Push Ups

1 Minute Max Sit Ups

1 Minute Bench Dips

1 Minute Plank

1 Minute Rest

Strength

Warm Up

2 Sets:

Scapular Push Up off forearms x 10

Single Arm Upright Row x 10-15 each

Single Arm Overhead Carry x 30 yards or 30 Seconds overhead hold each

McGill Curl Up x 10-15 each (https://www.youtube.com/watch?v=OYkLDBjCtLo)

Strength

A) 4 Sets:

Segmented Clean or Snatch (pause at knee) + Hang Clean or Snatch

4 Sets:

Clean or Snatch x 1 (Build to a heavy single for today)

B) 3 Sets:

Clean or Snatch Pulls x 5 @ 100-105%

C) 3 Sets:

1/2 Kneeling Landmine Press @3031 x 15 each

Bent Over Barbell Row x 15

Metcon (Time)

For Time:

90 Kipping Handstand Push Ups

90 Strict Shoulder Press (empty bar)

90 Box/Bench Dip

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