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Wednesday, April 24, 2019

24
Apr

Wednesday, April 24, 2019

CrossFit Surge – CROSSFIT

Essentials/Performance

A) “Holdathon”

6 Sets: (Alternating Movement 10 seconds on 10 seconds off)

Choose a movement for group A & B. Alternate between each movement for 6 sets each (4 total minutes

Group A:

Top Push Up

Bottom of Push Up

Top Dip (Ring, Stationary, Paralletts)

Bottom of Dip (Ring, Stationary, Paralletts)

Pull Up

Supine Row

Inverted Barbell Row

Headstand

Handstand

Group B:

Plank Hold (forearms, hands)

Side Plank (Alternate sides)

Superman

Hollow

Knee tuck hollow

L-Sit (Paralletts, Hanging)

B) 3 Sets: (Superset pulling complex with hip extension complex)

Pulling Complex

30 Seconds Seated Banded Low Row Hold

10-15 Seated Banded Face Pulls

15-20 Prone on Bench DB Rows

Hip Extension

Hip Extension x 6-12 toes pointing down + Hip Extension x 6-12 toes pointing out

C) 3 Sets:

30 yard sled push (AHAP without stopping)

200 ft. farmers carry (AHAP)

Competition

Metcon (5 Rounds for time)

A) “Holdathon”

6 Sets: (Alternating Movement 10 seconds on 10 seconds off)

Choose a movement for group A & B. Alternate between each movement for 6 sets each (4 total minutes

Group A:

Top Push Up

Bottom of Push Up

Top Dip (Ring, Stationary, Paralletts)

Bottom of Dip (Ring, Stationary, Paralletts)

Pull Up

Supine Row

Inverted Barbell Row

Headstand

Handstand

Group B:

Plank Hold (forearms, hands)

Side Plank (Alternate sides)

Superman

Hollow

Knee tuck hollow

L-Sit (Paralletts, Hanging)

B) 3 Sets: (Superset pulling complex with hip extension complex)

Pulling Complex

30 Seconds Seated Banded Low Row Hold

10-15 Seated Banded Face Pulls

15-20 Prone on Bench DB Rows

Extension Complex

GH Raise x 5 + Hip Extension x 6-12 toes pointing down + Hip Extension x 6-12 toes pointing out

C) 5 Sets:

18 Calorie Row

18 Calorie Ski

18 Calorie Bike

Rest 90 Seconds

D) 3 Sets:

30 yard sled push (AHAP without stopping)

200 ft. farmers carry (AHAP)

Tempo GHD Sit Up @31×1 x 10-15

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