Call Us: (720) 335-5591

Wednesday, February 8, 2021

8
Feb

Wednesday, February 8, 2021

CrossFit Surge – CROSSFIT

Metcon (Time)

inated Grip Band Pull a Parts

10 Steps Banded Monster Walk Forward/Backwards (Each)

10 Supinated Grip Diagonal Band Pull a Parts

10 Banded Glute Bridges (Just below knee)

10 Supinated Grip Elbows by side external Rotation

10 Single Leg Banded Glute Bridges (Each)

10 Overhead Band Pull a Parts

10 Banded Bird Dogs

10 Banded Pass Through

10 Banded Squats

B) 3-4 Sets: (Every 90 Seconds)

3 Power Snatch

3 Clean and Jerk

*Goal is to build to weight going to use in the WOD. Focus on technique and good reps.

C) Choose 1 Option

Option 1:

5 Rds For Time (15 Minutes Cap)

6 Power Snatches 115/75 or 6 Single Arm DB Snatch (3/3) 50/35

6 Burpees over bar

6 Power Clean and Jerks 115/75 or 6 DB Power Clean 50/35

6 Burpees over bar

or

Option 2:

10 Rds For Time: (15 Minute Cap)

3 Power Snatches 115/75 or Single Arm DB Snatch 50/35

3 Burpees over bar

3 Power Clean and Jerks 115/75 or DB Power Clean 50/35

3 Burpees over bar

D) 2 Sets:

20 Feet Anchored Weighted Sit Ups

20 Tall Plank DB Transfers (10/10)

20 KB/DB Side Bends

Competition

Metcon (Time)

A) Mini Band/Banded Shoulder Series

10 Banded Lateral Steps (Each)

10 Supinated Grip Band Pull a Parts

10 Steps Banded Monster Walk Forward/Backwards (Each)

10 Supinated Grip Diagonal Band Pull a Parts

10 Banded Glute Bridges (Just below knee)

10 Supinated Grip Elbows by side external Rotation

10 Single Leg Banded Glute Bridges (Each)

10 Overhead Band Pull a Parts

10 Banded Bird Dogs

10 Banded Pass Through

10 Banded Squats

B) Choose 1 Option

Option 1:

5 Rds For Time (15 Minutes Cap)

6 Power Snatches 135/95

6 Burpees over bar

6 Power Clean and Jerks 135/95

6 Burpees over bar

or

Option 2:

10 Rds For Time: (15 Minute Cap)

3 Power Snatches 135/95

3 Burpees over bar

3 Power Clean and Jerks 135/95

3 Burpees over bar

C) 4 Sets: (Every 90 Seconds)

Back Squat x 3 @ 80%

D) 8 Sets: (Every 2 Minutes)

Front Squat x 3 @ 87-95%

Leave a Reply