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Wednesday, February 10, 2021

10
Feb

Wednesday, February 10, 2021

CrossFit Surge – CROSSFIT

Metcon (Distance)

A) 2 Sets:

1 Minute Jump Rope (no shoes)

8 Point Plank x 15-20 Seconds

Heels Elevated Hamstring Curls x 10-15 (https://www.youtube.com/watch?v=t5htLdxEKx0)

PVC Overhead Squat x 5

B) 3 Sets:

Overhead Squat @ 2111 x 5

C) 3-4 Sets:

10 Box Jump or Step Ups

Alternating DB Z Press x 5 each

Block Deadlift x 8-7-6-5 (Building)

2 Minutes Row or Bike (Goal to increase distance each set

Rest 3 Minutes

Competition

Metcon (Time)

A) 2 Sets:

1 Minute Jump Rope (no shoes)

8 Point Plank x 15-20 Seconds

Heels Elevated Hamstring Curls x 10-15 (https://www.youtube.com/watch?v=t5htLdxEKx0)

Reverse Hypers x 12-15

Empty Bar Overhead Squat x 5

B) 3 Sets: (Every 90 Seconds)

3 High Hang Muscle Snatch + 3 Drop Snatch + 3 Snatch Grip Sotts Press

C) 5 Sets: (Every 90 Seconds)

Snatch Deadlift to Mid Thigh + Power Snatch to Parallel + Snatch

Sets 1-2 = 70-73%

Sets 3-5 = 73-77%

D) 3 Sets: (Barbell Cycling)

Power Clean + Hang Squat Clean

Rest 2 Minutes

Set 1 = 1+1 x 4

Set 2 = 1+1 x 3

Set 3 = 1+1 x 2

*weight here isn’t the main focus, movement quality is.

E) 3 Sets:

2 Snatch Deadlift + 2 Snatch Pull x @ 100% of Snatch

3-4 Sets: EMOM

Minute 1 = Row 15-18/10-14 Calorie

Minute 2 = 15 GHD Sit Up

Minute 3 = Bike 17-20/12-14 Calorie

Minute 4 = AMRAP in 30 Seconds Deadlift 225/155

Minute 5 = Rest

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