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Wednesday, December 19, 2018

19
Dec

Wednesday, December 19, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

Unilateral Lower

3 Sets:

Staggered Stance DB RDL x 5 RT

DB Step Back Lunge x 5 RT

DB Step Up x 5 RT

Staggered Stance DB RDL x 5 LT

DB Step Back Lunge x 5 LT

DB Step Up x 5 LT

Rest 20 Seconds

Max Rep KB 1 1/4 Goblet Squat x 45 Seconds

Rest 2 Minutes

Pull

3 Sets:

Prone on Bench DB Row Iso Hold x 45-60 Seconds

Prone on Bench DB Row x 12-15

Prone on Bench DB Lateral Raise x 10-12

Rest 2 minutes (During Rest perform 30 Seconds Laying Toe to Rig + 15 Seconds Side Plank on Forearms each x 2 sets)

Pull

3 Sets:

Prone on Bench DB Row Iso Hold x 45-60 Seconds

Prone on Bench DB Row x 12-15

Prone on Bench DB Lateral Raise x 10-12

Rest 2 minutes (During Rest perform 30 Seconds Laying Toe to Rig + 15 Seconds Side Plank on Forearms each x 2 sets)

Competition

Metcon (Weight)

Back Squat x 20-5-20-5

Rest 5 Minutes afters sets of 20 and Rest 2 Minutes after sets of 5

*Keep Rest Strict. See if you can keep or exceed last weeks 20 rep set. Aim to go heavy on sets of 5.

Pull

2 Sets:

Prone on Bench DB Row Iso Hold x 45-60 Seconds

Prone on Bench DB Row x 12-15

Prone on Bench DB Lateral Raise x 10-12

Midline/Posterior

3 Sets:

20 yard low handle sled push (use weight you can push full 20 yards. Focus on long full pushes with each leg)

1 Minute Double KB Suitcase Hold Banded Step Ups (Focus on Full Knee Extension at top of step up)

15-20 GHD Sit Ups

15-20 Hip Extensions (If can do weighted hold bar on shoulders)

Rest 2 Minutes

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