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Thursday, December 26, 2019

26
Dec

Thursday, December 26, 2019

CrossFit Surge – CROSSFIT

Strength

A) 4 Sets (Alternate Every 90 Seconds)

Block Deadlift x 2 (rpe 7-8)

Landmine Press x 5 each

Metcon (Time)

3 Rds (Perform at 65-75%)

15 Sumo Deadlift High Pull 75/55

150-200m Run

5 Ring/Bar Muscle Up or 5-8 Strict Pull Ups + 5-8 Dips or Push Ups

20/14 calorie bike

10-15 Burpee

250/200m Row

*Goal is to be able to setting into a continuous pace. We’re still working aerobic energy stimulus, not threshold.

Strength

Weightlifting Option, Choose based on personal need:

Snatch Option

A) 3 Sets

Banded Snap Down Drops x 5

Seated Box Jump x 4

Med Ball Vertical Toss x 3

3 Sets:

Push Up Depth Drop x 5

Clapping Push Up x 4

Supine on Floor Med ball Wall Ball x 3

B) Big Barbell Warm Up (perform 3 reps of each movement)

Sumo Deadlift

Conventional Deadlift

Hang Muscle Clean

Tall Clean

Front Squat

Front Rack Sotts Press (place heels on plates if need to)

Shoulder Press

Push Press

Push Jerk

Split Jerk

Squat Jerk

Behind the neck snatch grip push press

Overhead Squat

Snatch Balance

Drop Snatch

Snatch from below knee

C) 5 Sets

5 Snatch Panda Pull + 5 Hang Power Snatch + 5 Snatch Balance @ 45-55%

D) 3 Sets:

Overhead Squat x 10 @ 40-50%

Wt. Strict Pull Ups x 6-8

Clean Option

A) 3 Sets

Banded Snap Down Drops x 5

Seated Box Jump x 4

Med Ball Vertical Toss x 3

3 Sets:

Push Up Depth Drop x 5

Clapping Push Up x 4

Supine on Floor Med ball Wall Ball x 3

B) Big Barbell Warm Up (perform 3 reps of each movement)

Sumo Deadlift

Conventional Deadlift

Hang Muscle Clean

Tall Clean

Front Squat

Front Rack Sotts Press (place heels on plates if need to)

Shoulder Press

Push Press

Push Jerk

Split Jerk

Squat Jerk

Behind the neck snatch grip push press

Overhead Squat

Snatch Balance

Drop Snatch

Snatch from below knee

C) 5 Sets

5 Clean Panda Pull + 5 Hang Power Clean + 5 Push Jerk @ 45-55%

D) 3 Sets:

Front Squat x 12 @ 50-55%

Wt. Strict Pull Ups x 6-8

Metcon (Time)

4 Rds (Perform at 65-75%)

15 Sumo Deadlift High Pull 75/55

200m Run

5 Ring Muscle Up

20/14 calorie Bike

15 Burpee

250/200m row

*Goal is to be able to setting into a continuous pace. We’re still working aerobic energy stimulus, not threshold.

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