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Wednesday, April 10, 2019

10
Apr

Wednesday, April 10, 2019

CrossFit Surge – CROSSFIT

Strength

A) 3 Sets Every 75 Seconds rotate movements

1 = 5 DB Shoulder Press

2 = 5 Sumo Deadlift

3 = 5 DB Push Press

4 = 10 Bench Hip Thrusts

B) 3 Sets:

45-60 Seconds Wall Sit

30 Seconds Goblet Squat

45-60 Seconds

Rest 2 Minutes

Competition

Strength

A) 4 Sets:

3 Tall Clean + 3 Depth Drop to Vertical Toss

B) 4 Sets:

3 Tall Snatch x 3 Depth Drop to Broad Jump Medball Chest Toss

C) 3 Sets: (Alternate Every 90 Seconds)

odd 90 Seconds = 1″ Defict Snatch Pull x 4 @90-100%

even 90 seconds = 1 Behind the Neck Snatch Grip Push Press + 3 Unstable Overhead Squat @3311

D) 5 Sets:

15 Calorie Row

15 Calorie Ski

15 Calorie Bike

Rest 90 Seconds

E) 3 Sets:

60 Seconds Wall Sit

20 Goblet Squat

60 Seconds Wall Sit

2 minutes rest

F) 1 Set

15-20 Eccentric GH Raises

50 GHD Sit Up Iso Hold DB Bench Press

15-20 Eccentric GH Raises

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