Call Us: (720) 335-5591

Wednesday, August 18, 2021

18
Aug

Wednesday, August 18, 2021

CrossFit Surge – CROSSFIT

Metcon (Distance)

2 Sets:

Side Lying DB External Rotations x 12 each

GHD Hip Extension x 10-15

Supine Ring Face Pulls x 8-12

Banded Good Mornings x 15

Single Arm Farmers Carry x 40 yards each

Plank Hold x 30-45 Seconds

B) 5 Sets: (EMOM)

2 Position Power Snatch + Tempo Power Snatch (2 Seconds to hip)

C) 5 Sets:

AMRAP in 3 Minutes

9 Power Snatch 95/65

12 Dips

In Remaining Time:

AMRAP Row/Bike for Distance (Goal to increase distance each set)

Rest 90 Seconds

Competition

Metcon (Time)

2 Sets:

Side Lying DB External Rotations x 12 each

GHD Hip Extension x 10-15

Supine Ring Face Pulls x 8-12

Banded Good Mornings x 15

Single Arm Farmers Carry x 40 yards each

Plank Hold x 30-45 Seconds

B) 3 Sets:

Bench Press x 5 (Build to today’s 5RM)

Front Rack Lunge x 5 each (If you’re more hip dominate perform forward stepping. If you’re more quad dominate perform reverse stepping)

1 Sets:

Bench Press x 5 @90% of today’s 5RM

C) 3 Sets:

Prone Flat Bench Barbell Row x 5 (Build to today’s 5RM)

Single Leg Bulgarian RDL x 5 each

1 Set:

Prone Flat Bench Barbell Row x 5 @90% of today’s 5RM)

D) 5-10 Minutes Gymnastics Skill of your choice. (Handstand walk/hold, obstacles, free standing, toe to bar cycle, muscle up transition etc…)

2 Sets:

Bike .5 miles Easy

400m Run Fast, 400m Run Easy

Bile .4 miles Fast, Bike .4 Miles Easy

300m Run Fast, 300m Run Easy

Bike .3 miles Fast, Bike .3 miles Easy

200m Run Fast, 200m Run Easy

Bike .2 Fast, Bike .2 Easy

100m Run Fast, 100m Easy

Rest 5 Minutes

Leave a Reply