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Wednesday, April 8, 2020

8
Apr

Wednesday, April 8, 2020

CrossFit Surge – CROSSFIT

Metcon (4 Rounds for reps)

A) 2 Sets:

Shoulder Press @3030 x 12

Laying Prone Place Heels on Bench or Chair w/legs semi straight perform Bridge and hold to 10 Seconds + 10-20 Straight legged glute bridge

B) 3-4 Sets:

AMRAP in 2:30 Minutes

40 Mountain Climbers (RT + LT = 1 Rep)

30 Lateral Jump Over DB/Barbell (over + back = 1 rep)

15 Bench/Chair Dips

In Remaining Time:

AMRAP Hang DB/Barbell Power Clean

Rest 90 Seconds

If you have availability to multiple weights.

DBs

Rd 1 = 35/20

Rd 2 = 40/25

Rd 3 = 45/30

Rd 4 = 50/35

Barbell:

Rd 1 = 95/65

Rd 2 = 115/75

Rd 3 = 135/95

Rd 4 = 155/105

Barbell Strength

Barbell Strength

A) Snatch Warm

3 High hang clean Pulls + 3 High Hang Clean High Pulls + 3 High Hang Muscle Snatch + 3 Front Squat + 3 Tall Clean + 3 Front Rack Sotts Press + 3 Clean Grip Overhead Squats

B) 3 Sets

High Hang Clean High Pull + Tall Clean

C) 4 Sets

2 Muscle Clean + 3 Hang Power Clean + 4 Front Squats

D) 3 Sets

Tempo Front Rack Bulgarian Split Squat @3031 x 12 each

Supinated Grip Bent Over Row 10

E) 100 Russian Twists

Competition

Strength

A) 2 Sets:

Plank Pull Throughs x 10 each

Cuban Press x 10

Chin Over Bar Hold x 10-20 Seconds

Clamshells x 5 each

Duck Walk x 15 yards

Clamshell x 5 each

B) 5 Sets: (EMOM)

Minute 1 = 4 Squat Clean @ 70-75%

Minute 2 = 4 Jerks w/2 Second pause in receiving position

C) 3 Sets:

Bulgarian Split Squat or Split Squat @ 3031 x 12 each

Elbow on Knee External Rotation x 10

Lateral Raise x 15-20

D) 3 Sets:

Straight Leg Medball Sit Ups x 20-25

Good Mornings x 12 @2111

Metcon (5 Rounds for time)

5 Sets: (Max Effort)

200m Row

5 No Jump Burpee

10 Box Jump Overs

5 No Jump Burpee

200m Row

Rest 2 Minutes

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