Call Us: (720) 335-5591

Wednesday, February 6, 2019

6
Feb

Wednesday, February 6, 2019

CrossFit Surge – CROSSFIT

Push/Pull

4 Sets: (Alternate Movements every 2 Minutes)

1 1/4 DB Bench x 5-7

1 1/4 Deadlift x 3-5

Push/Pull accessory

3 Sets:

Banded around hip Russian KB Swing x 20 (AHAP)

Single Leg Hip Thrusts @21×1 x 8-12 each + Double Leg Hip Thrusts x 12-15 (If you can perform weighted do so)

Banded Tempo Push Ups @20×1 x Max Reps

Banded Triceps Push Downs x 20

Competition

Split Jerk

A) 4 Sets:

Split Jerk x 3 @ 40-50% (1 Second Pause in dip + 1 Second Pause in Catch)

B) 3 Sets:

Ring Support Hold x 5 Seconds + Bottom of Dip Hold x 5 Seconds x 5-8 reps

Supine Ring YTW x 6 each

Reverse Hypers x 10-15

Metcon (4 Rounds for time)

A) 3 Sets

15/12 Calorie Row

10 Chest to Bar Pull

10 DB Man Makers 50/35

10 Chest to Bar Pull Ups

15/12 Calorie Row

Rest 2 Minutes

*Goal is to increase pace each set

Rest 5 Minutes

B) 10 Sets For Reps

30 Seconds Ski

30 Seconds Double Unders

Rest 1 Minute

Leave a Reply