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Wednesday, March 27, 2019


Wednesday, March 27, 2019

CrossFit Surge – CROSSFIT


A) 4 Sets:

Behind the Neck Push Press + 5 Overhead Squat @2311

Side Plank Hip Lifts x 10 each

Wall Slide x 8-10

B) 4 Sets:

Sumo Deadlift w/2 seconds pause at knee on the way up @32×1 x 5

Kneeling Straight Arm Banded Pull Downs x 10

Banded Face Pulls x 15-20

Chin Over Bar Pull Up Iso Hold x 25-30 Seconds



A) 4 Sets

Split Jerk w/pause in dip & receiving position x 3 (rpe 4-5)

B) 3 Sets

3 Behind the neck snatch grip Push Press + 3 overhead squats w/3 second pause in bottom (rpe 4-6)

C) 3 sets

6-8 single arm bent over DB Row w/3 Seconds pause at hip each rep x 6-8

GH Raise x 5-7

Supine Ring Row Iso Hold at Chest x 20-30 seconds

Stability ball hip bridge hamstring curl x 15-20

Metcon (No Measure)

4 rounds Bike

4 sets

20 seconds on

10 seconds rest

20 seconds on

10 seconds rest

Rest 2 minutes between sets

(During rest perform 30 yard handstand walk. Place several obstacles along the way to work around. This can consist of plates to walk over, cones to walk around ect.)

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