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Wednesday, September 23, 2020

23
Sep

Wednesday, September 23, 2020

CrossFit Surge – CROSSFIT

Metcon (No Measure)

2 Sets:

5 Sets: (EMOM)

Run 150m or 12/9 Calorie Row

Into:

5 Sets (EMOM)

10 Deadlift 225/155

Into:

5 Sets: (EMOM)

Toe to Bar or Toe to Ring

*This is 30 minutes straight. Stay at each station for all 5 sets before moving onto next.

If your comfortable with volume deadlift and row, feel free to increase load and or calories.

Barbell Strength

A) 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

B) 4 Sets:

Banded Close Grip Bench Press x 6

Intra Set Tempo Strict Pull Ups x 3-5 reps with 3 seconds iso hold over bar + 3-5 Reps with 3 seconds eccentric + 3-5 reps no tempo

C) 4 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

Band Pull a Parts x 25

E) 1 Set

50 DB Incline Tate Presses

Metcon (2 Rounds for time)

A) 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

B) 3 Sets: (Every 30 seconds)

Rope Climb Mount x 1

Rest 30 seconds, then. . .

3 Sets (EMOM)

Legless Rope Climb x 1

*If you do not yet have a complete legless rope climb, climb as high as you can without your feet, then finish the climb with your feet.

Into:

4 Sets: (Every 30 seconds)

Rope Climb x 1

Into:

3 Sets: (Alternating Every 30 seconds)

Interval 1 – L-Hang Rope Pull-Ups x 4-6

*You can choose to tuck your legs if the L-hang is too difficult.

Interval 2 – Rope Hang Flutter Kicks x 20 reps (10 reps each leg, alternating)

C) 3 Sets:

Banded Close Grip Bench Press x 6

Intra Set Tempo Strict Pull Ups x 3-5 reps with 3 seconds iso hold over bar + 3-5 Reps with 3 seconds eccentric + 3-5 reps no tempo

D) 3 Sets:

Banded Strict Shoulder Press x 6

Single arm upright row @ 2111 x 8 each

E) 2 Sets:

Single Arm Overhead Carry x 100 ft. each

Band Pull a Parts x 25

F) 2 Sets:

600m Run

50 Wall Balls 20/14

40 Alternating DB Snatch

30 Wall Balls

100 Double Unders

Rest 4 Minutes

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