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Wednesday, May 8, 2019

8
May

Wednesday, May 8, 2019

CrossFit Surge – CROSSFIT

Essentials/Performance

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

Headstand

Handstand

Group B:

Plank Hold (forearms, hands)

Side Plank (Alternate sides)

Superman

Hollow

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

10-15 Prone on Bench DB Rows

Hip Extension Complex

5-10 Seconds Iso Wt. Hip Extension Hold + 6-15 toes pointing down Hip Extensions + 5-10 Seconds Wt. Hip Extension + 6-15 toes pointing out Hip Extensions

C) 3 Sets:

30 yard sled push (AHAP without stopping)

180 ft. farmers carry (AHAP)

Competition

Strength

A) 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 Variation (Bar, Ring)

Supine Row

Inverted Barbell Row

Headstand

Handstand

Group B:

Plank Hold (forearms, hands)

Side Plank (Alternate sides)

Superman

Hollow

Knee tuck hollow

L-Sit (Paralletts, Hanging)

B) In 7-10 Sets

Build to 1 RM Deadlift

C) 10 Minutes For Quality

Practice Lunge to Handstand Kick Up, hold for 2 seconds and walk 5′, hold for 2 seconds

*Intent here is to build control

D) 12 Minutes for Quality (Perform After Row)

10 Upright rows (moderate weight should not be a struggle)

180 ft single arm overhead carry each

5 high lateral box step ups each

Metcon (Time)

For Time

2K Row

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