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Wednesday, July 8, 2020

8
Jul

Wednesday, July 8, 2020

CrossFit Surge – CROSSFIT

Metcon (No Measure)

A) 3 Set (Alternate Stations Every 90 Seconds)

Station 1 = Front Rack Step Back Lunge x 5-7 each

Station 2 = Wt. Hip Thrusts x 8-10

B) 3 Set (Alternate Stations Every 90 Seconds)

Station 1 = DB Z-Press @2111 x 5-7

Station 2 = Dips @2111 x 5-7 (If you can perform weighted do so)

C) 3 Sets (Alternate Stations Every 90 Seconds)

Station 1 = Single Arm DB Row x 8-10 each

Station 2 = Banded Front Raise to Band Pull A Parts x 8-12 or Alternating Front Raise + Lateral Raise

D) 3 Sets: (EMOM)

Minute 1 = Alternating Single Leg V-Ups x 30 Seconds

Minute 2 = Hip Extension x 30 Seconds

Minute 3 = Max Distance Row/Bike

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 (Time)

2 Sets:

LAX Ball Lat Arm Abb/Adduction x 6-8 each

LAX Peanut Thoracic Smash x 30 Seconds

Banded Wrist DB Shoulder Press @3131 x 8-10

Banded Face Pulls x 20

A) 2 Sets: (Every 4 minutes)

12 Calories Row

12 Burpees Over Rower

9 Calories Row

9 Burpees Over Rower

6 Calories of Row

6 Burpees Over Rower

B) Accumulate 20-30 Reps

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

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

C) 3 Sets:

Tempo Incline Bench Press x 4-5 @ 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)

C) 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

D) For Time:

1000m Row

Into

6 Rds

6 Single Arm DB Snatch 100/70

6 Ring Muscle Up

F) 3 sets:

Wt. Barbell Behind the Neck Hip Extensions x 20 @ 1010

Rest 90 seconds

Glute Ham Raise x 8-10

Rest 90 seconds

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