Monday, December 31, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance/Competition

Metcon (Time)

New Year Eve Tradition

“Nutts”

For time:

10 Handstand push ups

15 Deadlift 250/170

25 Box jumps 30/24

50 Pull-ups

100 Wallball

200 Double-unders

Run 400 meters with a 45lb plate

Competition

Metcon (AMRAP – Reps)

Your choice ring or bar muscle up (choose which ever one you feel needs more work)

2 Sets For Reps

45 seconds work

30 seconds rest

35 seconds work

20 seconds rest

25 seconds work

10 seconds rest

Push/Pull

A) 3 Sets

Barbell Shoulder Press x 3

Behind the Neck Shoulder Press x 10

B) 3 Sets

Wt. Pull Ups x 5

50 yrd Farmers Carry AHAP without losing midline

C) 3 Sets

Narrow Grip Bench Press x 5

DB or Barbell Curls x 8