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Wednesday, August 19, 2020

19
Aug

Wednesday, August 19, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

1 Set::

Deadbug with Med Ball x 20

https://www.youtube.com/watch?v=-VzpCuWhaNw

Incline T Raise x 10

Copenhagen Hip Adduction x 15 each

https://www.youtube.com/watch?v=xkcOhvzzta0

Incline Y Raise x 10

Plank Hold Lateral Leg Slide x 10 each

Incline I Raise x 10

3 Sets: (Every 2:30)

Deadlift

Set 1 = 5 @ 65%

Set 2 = 5 @ 75%

Set 3 = Max Reps @ 85%

*Perform 30-45 Second Russian Twist

Home gym

4 sets

Tempo Deadlift x 8 @ 2111

Rest 60 seconds

Glute Bridge x 12-15

Rest 60 Seconds

Side Plank Hold x 20-30 seconds each

AMRAP in 15 Minutes:

12/8 Calorie Row or Bike

5 Hang Power Clean

10 Toe to Bar

15 Wall Ball

200m Run

Competition

Metcon (Time)

1 Set::

Deadbug with Med Ball x 20

https://www.youtube.com/watch?v=-VzpCuWhaNw

Incline T Raise x 10

Copenhagen Hip Adduction x 15 each

https://www.youtube.com/watch?v=xkcOhvzzta0

Incline Y Raise x 10

Ab Wheel or Barbell Rollouts x 8-10

Incline I Raise x 10

A) Strict Ring Muscle-Up Progressions

Every 30 seconds, for 3 minutes (2 sets) of:

Interval 1 – Extensor Stretch for False Grip x 20 seconds

Interval 2 – False Grip Static Hang x 15 seconds

Interval 3 – Bottom of Ring Dip Hold x 10 seconds

Into:

If you have an inconsistent strict muscle-up Perform:

Option 1 –

3 Sets: (EMOM)

Minute 1 – Box Jump Up to Full Support + Eccentric Only Strict Muscle Up Negative (slow and controlled) x 4-6

Minute 2 – Ring Pull Ups with False Grip x 4

*Attempt to get your elbows as high as your wrists at the top of the pull up.

If you have a consistent strict muscle up Perform:

Option 2

3 Sets: (EMOM)

Minute 1 – Strict Muscle Up x 1-3

Minute 2 – Ring Pull Ups with False Grip x 4

*Attempt to get your elbows as high as your wrists at the top of the pull up.

Into:

1 Set: (EMOM)

Interval 1 – Head Butt Push Ups x 25

(https://www.youtube.com/watch?v=0pXP8TB4Ohg)

Minute 2 – Elbow Drops x 20

Interval 3 – Ring Dips x 15 @ 11X1

B) Kipping Ring Muscle Up Progressions

6 Sets: (Every 10 seconds, for 1 Minute)

Ring Swing with Y Pull x 1

Into:

6 Sets: (Every 20 seconds, for 2 minutes

Ring Swing w/Y Pull + Muscle Up x 1

Into:

6 Sets: (Every 30 Seconds)

High Catch (No Dip) Muscle Up + Kipping Ring Muscle Up

C) 3 Sets:

Close Grip Bench Press x 2-3

Elbow on Knee External Rotation x 8

D) 3 Sets:

Strict Shoulder Press x 2-3

Band Pull a Parts x 15-20

E) 3 Sets:

Deficit Deadlift x 10 @ 58%

Double KB Overhead Carry x 100 ft. Each

F) For Time:

100 Double Unders

500m Row

25 Wall Ball 30/20

50 Toes to Bar

25 Wall Ball 30/20

500m Row

100 Double Unders

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