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Wednesday, September 16, 2020

16
Sep

Wednesday, September 16, 2020

CrossFit Surge – CROSSFIT

Metcon (Time)

A) 4 Sets:

Close Grip Bench @21×1 x 6-8 (Hands under shoulders)

Rest 20 Seconds

Rear foot elevated Barbell Deadlift (THIS IS NOT AN RDL) @ 3111 x 6-8 each

Rest 20 Seconds

2 Minutes Row for Distance (Goal is to increase distance each set)

B) For Time:

100 Russian KB Swings 70/55 (Can you go UNBROKEN?)

Barbell Strength

5 Sets:

Banded Close Grip Bench Press x 6

Intra Set Tempo Single Arm DB Row x 5 reps @ 5 second hold at hip + 5 reps with 5 seconds eccentric + 5 reps no tempo

C) 5 Sets:

Banded Strict Shoulder Press x 6

Single arm upright row @ 2111 x 8 each

D) 3 Sets:

Single Arm Overhead Carry x 100 ft. each

Double KB Front Rack Hold x 60 Seconds

E) 1 Set

100 Banded Triceps Push Downs

100 Banded Biceps Curls

100 Hollow Rocks

Competition

Metcon (2 Rounds for time)

2 Sets:

Pallof Press + Pigeon Stretch with rotation x 5 each

Dead bug with Medball x 20

Iso Hip Extension Hold + DB Row x 8-10

Copenhagen Hip Adduction x 15

Seated Cuban Press x 5

A) Strict Ring Muscle-Up Progressions

One set of:

Extensor Stretch for False Grip x 30 seconds

Into:

4 Sets: (Every 45 seconds)

Strict Muscle Up x 1-2

Into:

3 Sets: (Alternate Every 30 seconds)

Interval 1 – Ring Dips x 6-8 @ 1111

Interval 2 – Strict Ring Muscle Up x 1

Into:

3 Sets: (Alternate Every 30 seconds)

Interval 1 – Ring Pull Ups with False Grip x 3-5

*At the top of the pull-up, press down on the rings to attempt to get the elbows to rotate and lift as high as the wrists.

Interval 2 – Strict Muscle-Up x 1

Into:

1 Set:

Squatted Muscle Up Transitions x max reps (https://www.youtube.com/watch?v=t8AKN91qYIc)

*Use as little assistance as possible. Do not let knees go past your toes and do not let your hip rise. Keep constant tension.

B) 3 Sets:

Banded Close Grip Bench Press x 6

Intra Set Tempo Single Arm DB Row x 5 reps @ 5 second hold at hip + 5 reps with 5 seconds eccentric + 5 reps no tempo

C) 3 Sets:

Banded Strict Shoulder Press x 6

Single arm upright row @ 2111 x 8 each

D) 2 Sets:

Single Arm Overhead Carry x 100 ft. each

Double KB Front Rack Hold x 60 Seconds

E) 2 Sets: (Every 10 Minutes)

30/22 Calorie Row

20 Burpee Box Jump Overs

20/15 Calorie Row

10 Burpee NO TOUCH Box Jump Overs

10/7 Calorie Row

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