Call Us: (720) 335-5591

Wednesday, August 5, 2020

5
Aug

Wednesday, August 5, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 2 Sets:

Clean grip RDL x 3

Bent Over Barbell Row x 3

Clean Grip Upright Row x 3

Hang Muscle Clean x 3

Hang Power Clean x 3

Shoulder Press x 3

Push Press x 3

Push Jerk x 3

B) 3 Sets: (Every 2:30)

Deadlift

Set 1 = 5 @ 75%

Set 2 = 3 @ 85%

Set 3 = Max Reps @ 95%

*There is NO MAX OUT on this cycle and please do not try. Shoot a final set of 2-3 reps at 95%. Brace and keep good form.

Home gym

3 sets

1 1/4 Deadlift x 5

Rest 60 seconds

Single Leg Glute Bridge x 12-15 each

Rest 60 Seconds

Side Plank Hold x 20-30 seconds each

C) AMRAP in 20 Minutes

300m Run

9 Deadlift

7 Hang Power Clean

5 Shoulder to Overhead

*Start at 115/75 lbs every set performed add 5-10 lbs

Barbell Strength

A) 2 Sets:

Push Up + Shoulder Tap x 5-10

Bent Over YTW x 5

Goblet Squat @3311 x 5

Plank Hold on Elbows x 45-60 Seconds

A) 5 Sets:

Power Snatch + 3 Overhead Squat

B) 4 Sets:

Barbell Shoulder Press x 8

DB Alternating Front/Lateral Raise

C) 4 Sets

Barbell Push Press x 4

Band Pull a Parts x 20

D) 3 Sets

Tempo Push Ups @2111 x Max Reps

DB Hammer Curl x 10-12

E) 2 Sets

Accumulate 3 Minutes Plank

*EMOM perform 10 Sit Ups

Competition

Metcon (AMRAP – Rounds and Reps)

3 Sets::

Deadbug with Med Ball x 20

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

Rest 30 seconds

Copenhagen Hip Adduction x 15 each

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

Rest 30 seconds

Ab Wheel or Barbell Rollouts x 8-10

Rest 60 seconds

B) 6 Sets: (Every 90 Seconds)

Deficit Deadlift @22×1 x 2

Set 1 – 60%

Set 2 – 65%

Set 3 – 70%

Set 4 – 75%

Set 5 – 80%

Set 6 – 83%

C) 3 Sets:

6 Wt. Supinated Grip Strict Pull Ups

12 Incline DB Batwing Row

18 Prone Flat Bench DB Row

D) AMRAP in 20 Minutes

400m Run

9 Deadlift

7 Hang Power Clean

5 Shoulder to Overhead

*Start with 135/95 every round add 5-10 lbs. Sets DO NOT need to be performed unbroken.

Leave a Reply