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Wednesday, September 2, 2020

2
Sep

Wednesday, September 2, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

4 Sets: (Every 3 minutes)

Deadlift

Set 1 = 5 @ 75%

Set 2 = 3 @ 85%

Set 3 = 1 @ 90-95%

Set 4 = 1 @ 100-100+%

*Perform 30-45 Second Russian Twist

Home gym

4 sets

Tempo Deadlift x 8 @ 2111

Rest 60 seconds

Clam shells x 8-10

Rest 60 Seconds

Plank Shoulder Taps x 20

B) AMRAP in 15 Minutes

200m Run

3-4-5-6-7…etc Burpee two handed Lateral Box or Bench Hop Get Overs (https://www.youtube.com/watch?v=MS_pIGOl0tE)

6-8-10-12-14…etc Front or Back Rack Lunges 115/95

Barbell Strength

2 Sets:

Single Arm High Pull x 10 @2111

Pallof Side Steps x 5 each

Prone I’s, W-External Rotations, Face Pulls, A’s x 8 each

B) 5 Sets:

Close Grip Bench Press x 2-3

Elbow on Knee External Rotation x 8

C) 5 Sets:

Strict Shoulder Press x 2-3

Supinated Grip Band Pull a Parts x 15-20

D) ) 3 Sets:

Deficit Deadlift x 10 @ 63%

Competition

Metcon (2 Rounds for time)

2 Sets:

Single Arm High Pull x 10 @2111

Pallof Side Steps x 5 each

Prone I’s, W-External Rotations, Face Pulls, A’s x 8 each

A) Strict Ring Muscle-Up Progressions

Every 30 seconds, for 3 minutes (2 sets) of:

Interval 1 – Extensor Stretch for False Grip x 20 seconds

Interval 2 – False Grip Static Hang x 15 seconds

Interval 3 – Bottom of Ring Dip Hold x 10 seconds

Into:

If you have an inconsistent strict muscle-up Perform:

Option 1 –

3 Sets: (EMOM)

Minute 1 – Box Jump Up to Full Support + Eccentric Only Strict Muscle Up Negative (slow and controlled) x 4-5

Minute 2 – Ring Pull Ups with False Grip x 3 @40A1

Into:

Max Reps in 2 Minutes

Strict Muscle Up x max effort

Rest 2 minutes, then

Option 1 –

4 Sets: (EMOM)

Box Jump Up to Full Support + Ring Muscle Up Negative x 4 (slow and controlled descent)

Option 2 –

8 Sets: (Every 30 seconds)

Strict Ring Muscle Up x 1 + Ring Dip x 2

Into:

1 Set:

Banded Strict Muscle Ups x 15 (https://www.youtube.com/watch?v=epZvZudVJIE)

B) 5 Sets:

Close Grip Bench Press x 2-3

Elbow on Knee External Rotation x 8

C) 5 Sets:

Strict Shoulder Press x 2-3

Supinated Grip Band Pull a Parts x 15-20

D) ) 3 Sets:

Deficit Deadlift x 10 @ 63%

F) 2 Sets: (Every 12 Minutes)

100 Double Unders

25/20 Calorie Bike

20/15 Calorie Row or Ski

15 Burpee Box Get Overs 48/40 OR Burpee Box Jump Overs 30/24

20/15 Calorie Row or Ski Erg

25/20 Calorie Bike

100 Double Unders

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