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Wednesday, July 1, 2020

1
Jul

Wednesday, July 1, 2020

CrossFit Surge – CROSSFIT

Metcon (No Measure)

A) 3 Set (Alternate Stations Every 90 Seconds)

Station 1 = Front Rack Step Back Lunge x 6-8 each

Station 2 = Wt. Hip Thrusts x 6-8

B) 3 Set (Alternate Stations Every 90 Seconds)

Station 1 = DB Z-Press @2111 x 6-8

Station 2 = Dips @2111 x 6-8 (If you can perform weighted do so)

C) 3 Sets (Alternate Stations Every 90 Seconds)

Station 1 = Single Arm DB Row x 10-12 each

Station 2 = Bent Over lateral Raise x 20 or Band Pull A Parts x 20-30

D) 3 Sets: (EMOM)

Minute 1 = Max Russian Twists x 45 Seconds

Minute 2 = 60 yrd Farmers Carry

Minute 3 = 200m Run

Minute 4 = Rest

Barbell Strength

A) 2 Sets:

Push Up + Shoulder Tap x 5-10

Bent Over YTW x 5

Goblet Squat @3311 x 5

Plank Hold on Elbows x 45-60 Seconds

A) 5 Sets:

3 Position Power Snatch (Above the Knee, Below the Knee, Floor)

B) 4 Sets:

Barbell Push Jerk x 5

DB/Plate Front Raise x 15

C) 4 Sets

Barbell Push Press x 5

DB/Plate Lateral Raise x 15

D) 4 Sets

Dips x 8-12

DB/Plate Bent Over Lateral Raise x 15

E) 2 Sets

Diamond Push Ups @ 1111 x Max

Pronated Grip Bent Over Row x 1 Minute Max

Wide Grip Push Ups @ 1111 x Max

Supinated Grip Bent Over Row x 1 Minute Max

Normal Width Push Ups @ 1111 x Max

Competition

Metcon (AMRAP – Reps)

AMRAP in 4 Minutes

10 KB Swings

10 Burpees

Rest 2 minutes

AMRAP in 4 Minutes:

15 Double KB Deadlifts

10 Strict Pull-Ups

*Goal is to perform this entire piece nasal breathing. If you find yourself opening your mouth you going to hard.

B) 3 Sets (Every 90 Seconds)

Push Press in Split Jerk Position x 5

*Build over the course of the 3 sets.

C) 5 Sets: (Every 2 Minutes)

Split Jerk + Behind The Neck Split Jerk

*Start at 70% of 1-RM Split Jerk & build to today’s heavy

D) 3 Sets:

Tempo Incline Bench Press x 6-8 @ 21X1

(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)

Rest 90 seconds

Barbell Loaded Lunges x 20 (10/10) (Perform in Back Rack, step out so legs are at 90/90 degrees. DO NOT TOUCH back knee to ground maintain control and hover off of the ground)

E) 1 Set:

Incline Bench Press x Max reps @ today’s working weight (no tempo)

Rest 90 seconds

Barbell Jumping Split Squat Switch x Max reps in 2 minutes 45/35

F) 4 Sets

AMRAP in 4 Minutes

40/30 Calorie Row

30 Push Press 115/75

AMRAP Box Jump 30/24 (JUMP UP + STEP DOWN)

Rest 1 Minute

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