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Wednesday, June 24, 2020

24
Jun

Wednesday, June 24, 2020

CrossFit Surge – CROSSFIT

Metcon (Distance)

A) 3 Set (Alternate Stations Every 2 Minutes)

Station 1 = Front Rack Step Back Lunge x 6-8 each

Station 2 = Wt. Hip Thrusts x 6-8

B) 3 Set (Alternate Stations Every 2 Minutes)

Station 1 = DB Z-Press @2111 x 6-8

Station 2 = Dips @2111 x 6-8 (If you can perform weighted do so)

C) 3 Sets (Alternate Stations Every 2 Minutes)

Station 1 = Single Arm DB Row x 10-12 each

Station 2 = Bent Over lateral Raise x 20 or Band Pull A Parts x 20-30

D) 3 Sets: (EMOM)

Minute 1 = 10-15 Toe to Bar or Alternating Single Leg V-Ups

Minute 2 = 8-12 Hip Extension or 15-20 Superman

Minute 3 = Row/Bike For Distance

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 (2 Rounds for time)

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) 1 Set:

1000m Row

50 Overhead Squat 45/35

30 KB Swings

*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 6-8 @ 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 6-8 each @ 31X1

Rest 90 seconds after each leg

C) 1 Set:

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

Rest 90 seconds

Barbell Loaded Bulgarian Split Squats x 20 reps each @ 10X0 with 65% of today’s working weight

Rest 90 seconds after each leg

D) 6 Sets: (Every 2 Minutes)

Deadlift x 3 @ 78%

E) 2 Sets:

Stiff Legged Deadlift @30×1 x 10

Rest 90 Seconds

Reverse Hyper x 15-20 @ 50% of 1RM Back Squat

F) 2 Sets: Every 10 Minutes Perform

500 Meter Row

40 Wall Ball Shots 20/14

30 Strict Handstand Push Ups

20 Double DB Power Cleans 50/35

10 Toe to Bar

5 Burpee Bar Muscle Up

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