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Wednesday, July 15, 2020

15
Jul

Wednesday, July 15, 2020

CrossFit Surge – CROSSFIT

Metcon (Weight)

2 Sets:

Barbell RDL x 5

Barbell Bent Over Row x 5

High Hang Muscle Clean x 3

3 Position Power Clean (High Hang, Mid Thigh, Above Knee)

30 Seconds Plank Hold

A) 15 Minutes Build to 3 RM Deadlift

Home gym

4 sets

Halting Deadlift x 5 (pause at knee for 2 seconds)

Rest 60 seconds

Glute Bridge x 12-15

Rest 60 Seconds

Side Plank Hold x 20-30 seconds each

B) 5-7 Sets: (Every 3 Minutes)

200m Run or 250/200m Row

3 Hang Power Clean (Building) or 15 russian KB Swings

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 (4 Rounds for time)

2 Sets:

16 Single DB Alt Box Step Ups 50/35 (8/8)

16 Calorie of Row

14 Single DB Alt Box Step Ups

14 Calorie of Row

12 Single DB Alt Box Step-Ups

12 Calorie of Row

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

B) Form 0-8

100 Double Unders

20 Handstand Push Up Complex (Perform 10 Strict Handstand Push Ups + 10 Kipping Handstand Push Ups)

30 Chest to Bar Pull Ups

400m Run

8-16

2 Rds

15 Bench Press

30 Wall Ball

16-24

100 Double Unders

20 Strict Handstand Push Ups

30 Chest to Bar Pull Ups

400m Run

24-32

2 Rds

15 Bench Press

30 Wall Ball

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