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Wednesday, May 13, 2020

13
May

Wednesday, May 13, 2020

CrossFit Surge – CROSSFIT

Metcon (No Measure)

A) 3 Sets: EMOM

Minute 1 = 30 Seconds Row Calories or Burpee

Minute 2 = 30 Seconds Front Squats

Minute 3 = 30 Seconds Pull Ups/Supine Row/Bent Over Row

B) 3 Sets: Every 3 Minutes Perform

Top Number of Calories or Burpees Performed From 30 Seconds Max Effort

Top Number of Front Squat Performed From 30 Seconds Max Effort

Top Number of Devils Press or KB Swings Performed in Max Effort

*Example. Top set of Calories was 12, Top set of Front Squat was 15, Top set of Pull Ups was 8. For the 3 sets every 3 minutes you would perform:

12 Calorie Row

15 Front Squat

8 Pull Ups

Barbell Strength

A) 6 Sets

Depth Drop to Broad Jump

Diamond Push Ups x 10-20

Reverse Snow Angels x 20 (https://www.youtube.com/watch?v=ZYIHJ3m6UCo)

(slow and controlled)

B) 4 Set:

1 Clean Pull + 3 Hang Power Clean + 4 Front Squat

B) 8 Sets: (Every 2 Minutes)

Deadlift x 2 (RPE 7-8)

C) 3 Sets:

Tempo Front Rack Bulgarian Split Squat @3031 x 8 each

Supinated Grip Bent Over Row x 5-7 (Sets 1-2 perform 5-7 reps on last set drop to 80% of weight performed on set 2 and perform max reps)

E) 3 Sets

Toes Elevated RDL x 8-10 (https://www.youtube.com/watch?v=4-l6t_ziW8I)

12-16 Single Leg Alternating V-Ups

12-16 Reverse Sit Up Heel Raises (https://www.youtube.com/watch?v=A8WcyGhYDoM)

12 Side Plank Crunches Each (https://www.youtube.com/watch?v=kwoqXjG_ygQ)

Competition

Metcon (Calories)

A) 2 Sets:

Diamond Push-Ups x 10-20 @ 2011

Rest 60 seconds

Reverse Snow Angels x 20

(slow and controlled)

B) 3 Sets

Push Jerk + 3 Overhead Squats

C) 4 Sets:

Jerk From Split Position x 3 (Building)

D) 4 Sets:

Split Jerk

Sets 1-2 = 3 Reps @65-70%

Sets 3-4 = 2 Reps @75-80%

Sets 5-6 = 1 Rep @85-90%

E) 5 Sets:

Back Squat

Set 1 = 5 Reps @ 65-70%

Wt. Strict Pull Up x 2 (Building)

Set 2 = 3 Reps @ 75-80%

Wt. Strict Pull Up x 2 (Building)

Set 3 = 1 Rep @ 85-90%

Wt. Strict Pull Up x 2 (Building)

Set 4-5 = 10 Reps @ 73-83% of Set 3

3 Strict Pull Ups @ 65% of 2 Rep Established in set 1-3

6 Unweighted Strict Pull Ups

F) 5 Sets:

AMRAP in 2 Minutes

15 Bar Facing Burpee

15 Push Press 95/65

Remaining TIme:

Row or Bike for Calories

Rest 2 Minutes

Optional Aerobic

One set of:

1 Minute of Running (hard)

30 seconds of Easy Recovery Jog

2 Minutes of Running (hard)

60 seconds of Easy Recovery Jog

4 Minutes of Running (hard)

120 seconds of Easy Recovery Jog

4 Minutes of Running (hard)

120 seconds of Easy Recovery Jog

2 Minutes of Running (hard)

60 seconds of Easy Recovery Jog

1 Minute of Running (hard)

30 seconds of Easy Recovery Jog

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