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Wednesday, June 10, 2020

10
Jun

Wednesday, June 10, 2020

CrossFit Surge – CROSSFIT

Metcon (2 Rounds for reps)

A) 2 Sets:

30 Second Side Plank (LT)

30 Second Scapular Circles from Push Up Position

30 Second Side Plank (right)

30 Second Supinated Grip Hang from Pull Up Bar

Rest 30 seconds

6 KB/DB Turkish Get Ups (3/3)

8 Single Leg Glute Bridge (each leg)

10 Alternating Cossack Squats

Rest as needed

B) 6 Sets: AMRAP in 2 Minutes:

Sets 1, 3, 5 Perform:

30 Seconds Max Push Press (Use a weight you can perform for 30 seconds and where you can keep it a Push Press)

200m Run

In Remaining Time Perform AMRAP: Handstand Push Ups or Push Ups

Rest 1 Minute Between Sets

Sets 2, 4, 6 Perform:

30 Seconds Max Pull Ups

200m Run

In Remaining Time Perform AMRAP:

Supine Ring Row

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 Press x 5

DB/Plate Front Raise x 15

C) 4 Sets

Barbell Shoulder Press x 5

DB/Plate Lateral Raise x 15

D) 4 Sets

Floor Press x 6-8

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)

A) 2 Sets:

30 Second Side Plank (LT)

30 Second Scapular Circles from Push Up Position (15 Seconds RT + 15 Seconds LT)

30 Second Side Plank (RT)

30 Second Supinated Grip Hang from Pull Up Bar

Rest 30 seconds

6 KB Windmills (each side)

8 Single Leg Hip Thrusts (each leg)

10 Alternating Cossack Squats

B) 5 Sets: (EMOM)

20 seconds Max Reps Muscle-Ups

At the 8 Minute Mark Perform:

5 Sets: (EMOM)

20 seconds Max Reps Strict Pull-Ups

C) 2 Sets For Max Reps:

60 Second Stiff Legged Deadlift @ 25% of Deadlift

D) 2 Sets:

Reverse Hypers @1010 x 30

Front Loaded Banded March x 3 Minutes

*For Front Loaded Band March use a Med Ball/Sandbag

E) 4 sets:

5 Single Arm Suitcase Deadlift (LT Arm)

100 Foot Suitcase Carry (LT Arm)

5 Single Arm Deadlift (RT Arm)

100 Foot Suitcase Carry (RT Arm)

Rest as needed

F) 8 Sets:

Minute 1 = 15-18/12-15 Calorie Row

Minute 2 = 12-15/8-12 Calorie Ski

Minute 3 = 15-20/12-15 Calorie Bike

Minute 4 = Rest

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