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Wednesday, June 17, 2020

17
Jun

Wednesday, June 17, 2020

CrossFit Surge – CROSSFIT

Metcon (2 Rounds for reps)

A) 4 Sets: (EMOM)

Minute 1: Wt. Glute Bridge x 10-15

Minute 2: Banded Pull Aparts x 20-30

B) 6 Sets:

Sets 1, 3, 5

AMRAP in 2:30

100m Run

20 Single DB Step Up (10/10)

In Remaining Time Perform:

AMRAP DB or Barbell Snatch

Rest 90 Seconds

Sets 2, 4, 6

AMRAP in 2:30

100m Run

30 Sit Ups

In Remaining Time Perform:

AMRAP Pull Ups

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 (No Measure)

1 Set

“Iron Scap” Protocol

10 Foam Roll T-Spine Extensions

10 Banded Surratus Wall Slides

10 Foam Roll T-Spine Extensions

5 Eccentric Calf Raises @3111 Each

A) 3 Sets: (Every 3 minutes)

10/7 Calorie Bike

10 Burpees

10/7 Calorie Row

15 Air Squats

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

B) 3 Sets:

Tempo Incline Bench Press x 6 @ 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 Bulgarian Split Squats x 6 each @ 31X1

Rest 90 seconds after each leg

C) 1 Set:

Incline Bench Press x Max reps @ today’s heavy 6 (no tempo)

Rest 90 seconds

Barbell Loaded Bulgarian Split Squats x 20 reps each @ 10X0 with 60% of today’s working weight

Rest 90 seconds after each leg

D) 6 Sets: (Every 2 Minutes)

Deadlift x 3 @ 75%

E) 2 Sets:

Stiff Legged Deadlift @30×1 x 10

F) 8 Sets: (EMOM)

Minute 1: 18-20/13-15 Calorie Row or Ski-Erg

Minute 2: 6-8 Toes-to-Rings + 2-4 Muscle-Ups

G) 3 Sets:

Wt. Hip Extensions @1010 x 20

Rest 90 Seconds

GH Raise x 5-10

Rest 90 Seconds

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