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Tuesday, September 22, 2020

22
Sep

Tuesday, September 22, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 3 Sets:

4 Shoulder Press In Split Position + 3 Push Press from Split Position

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

AMRAP in 15 Minutes or For Time:

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

KB Swings

Anchored Plate Sit Up to Overhead Press

Barbell Strength

A) 3 Sets: (EMOM)

Hang Muscle Clean x 2

B) 5 Sets: (2 Minutes)

Clean & Jerk x 3 @ 65%

C) 8 Sets: (Every 2:30)

Back Squat

Set 1 = 2 @ 70%

Set 2 = 2 @ 80%

Set 3 = 1 @ 85%

Set 4 = 1 @ 90%

Set 5 = 1 @ 94%

Set 6 = 1 @ 97%

Sets 7-8 = 1 @ 101%+

D) 3 Sets:

Single Arm DB Row @31×1 x 6-8 each

Straight Arm Push Downs x 20

Rest 2 Minutes

Competition

Metcon (Time)

A) 3 Sets: (EMOM)

Hang Muscle Clean x 2

B) 5 Sets: (2 Minutes)

Clean & Jerk x 3 @ 65%

C) 8 Sets: (Every 2:30)

Back Squat

Set 1 = 2 @ 70%

Set 2 = 2 @ 80%

Set 3 = 1 @ 85%

Set 4 = 1 @ 90%

Set 5 = 1 @ 94%

Set 6 = 1 @ 97%

Sets 7-8 = 1 @ 101%+

D) 3 Sets:

Single Arm DB Row @31×1 x 6-8 each

Straight Arm Push Downs x 20

Rest 2 Minutes

E) For Time:

30/22 Calorie Bike

30 Strict Handstand Push Ups

50 ft. Handstand Walk

20/15 Calorie Bike

20 Strict Handstand Push Ups

50 ft. Handstand Walk

10/7 Calorie Bike

10 Strict Handstand Push Ups

50 ft. Handstand Walk

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