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Tuesday, September 15, 2020

15
Sep

Tuesday, September 15, 2020

CrossFit Surge – CROSSFIT

Metcon (Time)

A) 3 Sets:

Shoulder Press In Split Position x 5

Shoulder Shocker Series (Plate 8 Front Raise + 8 DB Lateral Raise + 8 Banded Triple Threat)

For Time:

50 Shoulder to Overhead 95/65

30 Sit Ups

30 Shoulder to Overhead

50 Sit Ups

*EMOM perform 4 Burpee

Barbell Strength

A) 4 Sets: (Every 90 Seconds)

3 Position Clean

B) 5 Sets: (3 Minutes)

Clean Pull + Clean + Front Squat

Set 1-2 = @ 70-75%

Set 2-3 = @ 75-80-%

Sets 4-5 = @ 80-85%

C) 4 Sets: (Every 2:30)

Back Squat

Set 1-2 = 1 @ 90%

Sets 3-4 = 3 @ 85%

D) 3 Sets:

Prone on Flat Bench DB Row x 10-12 @ 2111

Banded Bicep Curl x 20

Rest 90 Seconds

E) 1 Set:

Banded Hamstring Curl x 50

Plank Pass Throughs x 50

Competition

Metcon (Time)

A) 3 Sets: (Every 90 Seconds)

3 Position Clean

B) 5 Sets: (3 Minutes)

Clean Pull + Clean + Front Squat

Set 1-2 = @ 70-75%

Set 2-3 = @ 75-80-%

Sets 4-5 = @ 80-85%

C) 5 Sets: (Every 2:30)

Back Squat

Set 1-2 = 1 @ 90%

Sets 3-4 = 3 @ 85%

D) 3 Sets:

Prone on Flat Bench DB Row x 10-12 @ 2111

Banded Bicep Curl x 20

Rest 90 Seconds

E) For Time:

30/22 Calorie Ski

100 ft. Handstand Walk

15 Ring Muscle Ups

Rest 60 Seconds

20/15 Calorie Ski

75 ft. Handstand Walk

10 Ring Muscle Ups

Rest 60 Seconds

10/7 Calorie Ski

50 ft. Handstand Walk

5 Ring Muscle Up

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