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Wednesday, September 9, 2020

9
Sep

Wednesday, September 9, 2020

CrossFit Surge – CROSSFIT

Metcon (Weight)

10 Sets: (Every 3 Minutes)

15/12 Calorie Row or 18/15 Calorie Bike

15 Wall Ball

3 Sumo Deadlift (Keep weight to moderate load. The goal this week is still meant for recovery)

Barbell Strength

A) 4 Sets:

Close Grip Bench Press x 6

Elbow on Knee External Rotation x 8

B) 4 Sets:

Strict Shoulder Press x 6

Supinated Grip Band Pull a Parts x 15-20

C) 3 Sets::

Earthquake Barbell Shoulder Press x 20

Double KB Front Rack Hold x 60 Seconds

D) 1 Set:

Barbell Curl x 50

Metcon (2 Rounds for time)

A) 3 Sets: (EMOM)

Legless Rope Climb x 1

Rest 60 Seconds Then Into:

4 Sets: (Every 45 Seconds

Rope Climb x 1

Into:

4 Sets: (EMOM)

Rope Pull Up Taps x 6 (3/3)

B) 3 Sets:

Close Grip Bench Press x 6

Elbow on Knee External Rotation x 8

C) 3 Sets:

Strict Shoulder Press x 6

Supinated Grip Band Pull a Parts x 15-20

D) 2 Sets::

Earthquake Barbell Shoulder Press x 20

Double KB Front Rack Hold x 60 Seconds

2 Sets: (Every 10 Minutes)

120 Double Unders

60 Wall Balls

40 Toe to Ring

20 DB Thrusters 50/35

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