Saturday, August 1, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (Time)
With a Partner Perform For Time:
3 Rds
40 Pull Ups
30 Wall Balls
20 Burpee DB Deadlift 40/25
400m DB Overhead Carry 40/25
2 Rds
40 Pull Ups
30 Wall Balls
20 Burpee DB Deadlift 40/25
400m DB Overhead Carry
1 Rds
40 Pull Ups
30 Wall Balls
20 Burpee DB Deadlift 40/25
*Partners may break up reps as they wish, only 1 person working at a time.
Metcon (Time)
With a Partner Perform For Time:
3 Rds
40 Pull Ups
30 Wall Balls
20 Burpee DB Deadlift 50/35
400m DB Overhead Carry 50/35
2 Rds
3 Rds
40 Pull Ups
30 Wall Balls
20 Burpee DB Deadlift 50/35
400m DB Overhead Carry
1 Rds
3 Rds
40 Pull Ups
30 Wall Balls
20 Burpee DB Deadlift 50/35
*Partners may break up reps as they wish, only 1 person working at a time.
Barbell Strength
A) 3 Sets:
Single Arm DB Overhead Press x 8-10 each @ 21X1
Rest 90 seconds
Single Arm DB Row x 8-10 each @ 2111
(row the DB to your hip, not your chest)
Rest 90 seconds
B) 3 sets:
20 Dumbbell Bench Press with Band Resistance
8 Alternating Single Arm DB Front Raise + 8 Alternating Single Arm DB Lateral Raise + 8 Alternating Single Arm DB Upright Row
High Elbow Supine Ring Row x 8-10 @ 2111
Rest 60 seconds
C) 3 Sets: (EMOM)
Minute 1 = Banded Reverse V-Up x 10-15
Minute 2 = Bouncing Med Ball Knees To Chest x 12-20
Into:
2 Sets: (EMOM)
Minute 1 = Side Hand Plank with Hips Circles x 20 (10/10
Minute 2 = Hollow Body Bounces x 30-40