Call Us: (720) 335-5591

Tuesday, November 3, 2019

3
Dec

Tuesday, November 3, 2019

CrossFit Surge – CROSSFIT

Strength

A) 4 Sets (Every 2 minutes)

Block Deadlift x 4 (rpe 7-8)

Band Pull a Parts x 10

B) 4 Sets (Every 3 minutes)

1/2 kneeling Single Arm Landmine Press x 8 each

Supinated Grip Supine Ring Row x 6-10

Metcon (AMRAP – Rounds and Reps)

AMRAP in 9 minutes

15-20 Seconds Handstand Hold Against Wall (DB/Plate Overhead hold)

10 Russian KB Swing

10 1/2 Moon Lateral Medball Slams (5/5)

10 Medball Toe Touch Crunch (https://youtu.be/oCwjxB31hUI)

10 Medball Transfer Crunch (https://youtu.be/lJxWfP2-MTE)

Competition

Strength

Weightlifting Option, Choose based on personal need:

Snatch Option

A) Big Barbell Warm Up (perform 3 reps of each movement)

Sumo Deadlift

Conventional Deadlift

Hang Muscle Clean

Tall Clean

Front Squat

Front Rack Sotts Press (place heels on plates if need to)

Shoulder Press

Push Press

Push Jerk

Split Jerk

Squat Jerk

Behind the neck snatch grip push press

Overhead Squat

Snatch Balance

Drop Snatch

Snatch from below knee

A) 5 Sets

Snatch x 2 @ 70-80%

B) 1 Set For Time:

25 Hang Power Snatches @ 65-75%

C) 3 Sets

GH Raises x 5

Tempo RDL x 8 @2020 @45-55% of 1RM Back Squat

Clean Option

A) Big Barbell Warm Up (perform 3 reps of each movement)

Sumo Deadlift

Conventional Deadlift

Hang Muscle Clean

Tall Clean

Front Squat

Front Rack Sotts Press (place heels on plates if need to)

Shoulder Press

Push Press

Push Jerk

Split Jerk

Squat Jerk

Behind the neck snatch grip push press

Overhead Squat

Snatch Balance

Drop Snatch

Snatch from below knee

A) 5 Sets

Power Clean x 2 work up to heavy double

B) 1 Set For Time:

25 Power Clean @ 70% of A

C) 3 Sets

GH Raises x 5

Tempo RDL x 8 @2020 @45-55% of 1RM Back Squat

Metcon (No Measure)

20 Minutes For Quality

1 minute Bike

50 Double Unders

50 ft Barbell Overhead Lunge 45/35

1 minute row

30 seconds Ring Support Hold

10 Pull Ups

10 Thrusters 45/35

*Mixed Modal work. Goal is to treat this more of a flow workout. Keep heart rate at 65-75%, you should be able to hold a conversation at this pace. Heart rate may jump on barbell work. DO NOT treat this as a full AMRAP and do it as threshold training. This pace will allow for increasing general endurance. Work on pacing so you can continuously move from one movement to the next without having to take breaks.

Leave a Reply