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Tuesday, September 4, 2018

4
Sep

Tuesday, September 4, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

Clean Complex/Arch + Hollow Swings

4 Sets:

2 Hang Power Clean + Power Clean + Front Squat (RPE 6-7)

4-6 Arch Hollow Swings on Bar

Metcon (Time)

4 Rds For Time:

300m Run

9 Thrusters 115/75

12 Pull Ups

15 Sit Ups

Rest 2 Minutes

Competition

Behind the Neck Jerk

3×2 (RPE 7-8)

4×1 (RPE 8-9)

*This is NOT Maximal, goal is for heavier percentages to become routine.

Push Press

4×1 (Build to today’s Heavy 1)

3 Position Power Clean

4×1 (RPE 6-7)

Metcon (AMRAP – Reps)

4 Sets For Max Reps:

1 Minute Bike

:30 Seconds Chest to Bar Pull Ups

:30 Seconds Toe to Bar

Rest 2 Minutes

Metcon (Time)

A) 4 Rds

3 False Grip Pull Ups

10 Ring Swings

10 Ring Support Swings

Rest 5 Minutes Then

3 Rds For Time:

5 Heavy Thrusters (Use Heaviest weight you can perform safely)

5 Ring Muscle Ups

*Goal is unbroken sets under fatigue.

Pull/Pull/Push

3 Sets:

GH Raise x 6

Bent Over Row (Use Multi-Grip Bar) x 4

1 1/4 Incline DB Press x 6-8

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