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Wednesday, May 1, 2019


Wednesday, May 1, 2019

CrossFit Surge – CROSSFIT


A) “Hold-a-thon”

6 Sets: (Alternating Movement 10 seconds on 10 seconds off)

Choose a movement for group A & B. Alternate between each movement for 6 sets each (4 total minutes

Group A:

Top Push Up

Bottom of Push Up

Top Dip (Ring, Stationary, Paralletts)

Bottom of Dip (Ring, Stationary, Paralletts)

Pull Up

Supine Row

Inverted Barbell Row



Group B:

Plank Hold (forearms, hands)

Side Plank (Alternate sides)



Knee tuck hollow

L-Sit (Paralletts, Hanging)

B) 3 Sets: (Superset pulling complex with hip extension complex)

Pulling Complex

30 Seconds Seated Banded Low Row Hold

15-20 Seated Banded Face Pulls

15-20 Prone on Bench DB Rows

Hip Extension Complex

Wt. Hip Extension x 6-15 toes pointing down + Wt. Hip Extension x 6-15 toes pointing out

C) 3 Sets:

30 yard sled push (AHAP without stopping)

180 ft. farmers carry (AHAP)



A) In 7-10 Sets Build to:

1 RM Behind the Neck Jerk

B) 1 Set:

Max Rep Unbroken Strict Ring Muscle Up

C) In 7-10 Sets Build:

1 RM Push Press

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