Friday, December 27, 2019

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Reps)

2 Minute Double Unders

Into

AMRAP in 4 Minutes

4 DB Hang Squat Clean

8 Pistols (4/4)

8 Toe to Ring

Into

90 Seconds Max Double Unders

AMRAP in 4 Minutes

4 DB Power Clean

8 DB Step Ups

8 Medball Sit Ups

Into

1 Minutes Max

AMRAP in 4 Minutes

4 DB Deadlift

8 DB Lunges (4/4)

8 Sit Ups

*Score is total reps of AMRAP + total number of double unders. Each round of AMRAP = 20 reps

Strength

3 Sets

Barbell Hip Thrusts x 12

Iso GHD Hip Extension Hold x 30-45 Seconds

Rest 2 Minutes

Competition

Metcon (Time)

For Time:

100 Double Unders

90 Pistols (45/45)

150 Double Unders

60 Single Arm DB Overhead Lunges (30/30) 50/35

200 Double Unders

30 Double DB Step Ups (15/15) 50/35

Strength

A) 4 Sets:

Deficit Deadlift x 5-4-3-2 @ 45-55%

Between sets 1-2 Perform 5 Split Squat Switch Each (Focus on height)

Between Sets 3-4 Perform 5 Double Jumps (https://www.youtube.com/watch?v=4dhZpoWCx1c&feature=emb_logo)

B) 3 Sets

Single Leg Double DB RDL x 5 each

GH Raises x 8

GHD Sit Up x 25

C) 1 Set

50 Banded TKE

50 Banded Hamstring Curls