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Tuesday, May 12, 2020

12
May

Tuesday, May 12, 2020

CrossFit Surge – CROSSFIT

Metcon (Time)

A) For Time:

100 Double Under or 50 Jumping Jacks

25 Push Press

50 Push Ups

25 Push Press

100 Double Unders

B) 3-4 Sets (Every 2 Minutes)

12-16 Single Leg Alternating V-Ups

12-16 Reverse Sit Up Heel Raises (https://www.youtube.com/watch?v=A8WcyGhYDoM)

12 Side PlanK Crunches Each

Barbell Strength

A) 2 Sets:

Wall Slides @3131 x 5

Elbow on Knee External Rotation x 10

Scapular Push Ups x 10

10 Straight legged Sit Up

A) 3 Sets:

Clean Pulls x 5 @ 80-90%

B) 5 Sets:

Behind the Neck Press From Split Position x 5

C) 5 Sets

Shoulder Press From Split Position x 5

D) 3 Sets

2 Push Press + 3 Push Jerk

E) 4 Sets

Max Unbroken Push Ups

Rest 30 Seconds

Max Inverted Row (use the edge of a table if need to)

Rest 1 minute

G) 3 Sets

Side Plank Crunches x max each

Deadbug x max

Superman hold x max

Metcon (Time)

A) 2 Sets: (Every 8 Minutes)

500m Row

30/22 Calorie Bike or 400m Run

250m Row

15/10 Calorie Bike or 200m Run

*Goal is to perform this entire piece nasal breathing. If you find yourself opening your mouth you going to hard.

B) 3 Sets: (Every 2 Minutes)

Behind the Neck Snatch Grip Sotts Press x 5 @2111 (Building)

*If you need to elevate heels do so. Use this as skill work to own the bottom of your receiving position in snatch

C) 4 Sets: (Every 2 Minutes)

Snatch Grip Push Press + 2 Overhead Squat (Building)

D) 12 Sets: (Sets 1-4 Every 90 Seconds, Sets 5-12 Every 2 Minutes)

NO FOOT MOVEMENT Snatch x 2

(Feet should start in your landing position. Heels can come off the ground but the feet should not move)

*Sets 1-2 = @ 65%

*Sets 3-4 = @ 70%

*Sets 5-7 = @ 70-75%

*Sets 8-10 = @ 75-80%

*Sets 11-12 = @ 80-85%

E) For Time:

40 Calorie Row

30 Chest to Bar Pull Ups

20 Overhead Squat 155/105

10 Bar Muscle Ups or 15 Burpee Chest to Bar Pull Ups

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