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Wednesday, July 22, 2020

22
Jul

Wednesday, July 22, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 2 Sets:

Banded Good Mornings x 10

Pull Up Hollow Toe Drags on Box x 5

Arch Hollows swings x 5

Squat Jump x 5

B) 3 Sets: (Every 2:30)

Deadlift

Set 1 = 5 @ 65%

Set 2 = 5 @ 75%

Set 3 = Max Reps @ 85%

*Perform 30-45 Second Russian Twist

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

C) AMRAP in 10 Minutes

8 Toe to Bar

8 Front Rack Lunges (4/4) 95/65

8 Wall Balls

*Every 2 round increase 10/5 lbs

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:

Power Snatch + 3 Overhead Squat

B) 4 Sets:

Barbell Shoulder Press x 8

DB Alternating Front/Lateral Raise

C) 4 Sets

Barbell Push Press x 4

Band Pull a Parts x 20

D) 3 Sets

Tempo Push Ups @2111 x Max Reps

DB Hammer Curl x 10-12

E) 2 Sets

Accumulate 3 Minutes Plank

*EMOM perform 10 Sit Ups

Competition

Metcon (AMRAP – Rounds and Reps)

A) 3 Sets (Increase pace over 3 sets)

90 seconds of Bike

10 Inch worms

10 Box Jumps (Step Down)

Round 1: 20/18

Round 2: 24/20

Round 3: 30/24)

B) Accumulate 20 Reps

Tall Jerk (https://www.youtube.com/watch?v=QWCyQBN1vDM)

C) 2 Sets:

Behind the Neck Press in Split Jerk Position x 5

D) 6 Sets: (Every 2 Minutes)

Split Jerk (2 Second Pause in Dip + 2 second Pause in Receiving Position)

E) 4 Sets:

Tempo Incline Bench Press x 3-4 @ 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

DB/KB Front Foot Elevated Split Squat x 10 reps each leg @ 20X1

1 Set:

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

Rest 90 seconds

Dumbbell Walking Lunge Drop Set x 20.20.20 steps

(pick three weights, perform 20 steps, then pick up a slightly lighter weight for 20, then finish off a final set of 20 lunges with a lighter weight)

F) 3 Sets:

Toe to Bar

Right Into:

GHD Sit Ups x 12-15

Reight Into:

Double KB Carry x 60 yards (30 yards x KB in front rack RT + KB overhead carry LT. At 30 yards switch)

G) 3 sets:

Death March x 20 @ 2011

Right Into:

GHD Hip Extensions x 20 @ 20X1

(hold for a second at top position, and hold a plate across chest if possible)

Rest as needed

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