Saturday, August 17, 2019

CrossFit Surge – CROSSFIT

Metcon (2 Rounds for reps)

With a Partner

A) 0-4

400m Run (Both Partners)

B) From 4-15 Minutes

AMRAP in 10 Minutes

10 Push Press 115/75

10 KB Swing 55/35

10 Box Jump 24/20

C) From 15-19

400m Run

D) From 19-30

AMRAP in 10 Minutes

8 Deadlift 155/105

8 Burpee Over Bar

8 DB Lunge (4/4)

12 Sit Up

8 Back squat 155/105 (May take from rack)

E) From 30-34

400m Run

*Partners will alternate movements for B & C, both partners will run together. The runs are meant to be performed at 80-85%. If you have to push the run at a high effort in order to complete it under the time frame, scale the distance.

Competition

Metcon (2 Rounds for reps)

With a Partner

A) 0-4

400m Run (Both Partners)

B) From 4-15 Minutes

AMRAP in 10 Minutes

10 Axle Bar Push Press 115/75

10 KB Swing 55/35

10 Box Jump 24/20

C) From 15-19

400m Run

D) From 19-30

AMRAP in 10 Minutes

8 Axle bar Deadlift 155/105

8 Burpee Over Bar

8 Double KB Front rack Lunge (4/4)

8 GHD Sit Up

8 Axle Back squat 155/105

E) From 30-34

400m Run

*Partners will alternate movements for B & C, both partners will run together. The runs are meant to be performed at 80-85%. If you have to push the run at a high effort in order to complete it under the time frame, scale the distance.

Strength

A) 2 Sets

45-60 seconds handstand hold against band

20 Kipping Handstand Push Ups (each rep must be help at the top for at least 1 second pause, if you break you must perform 10 barbell shoulder press 45/35 before continuing)

Rest 2 minutes

B) 3 Sets

4-6 Decline Bench Press

5-7 each Single Arm Landmine Row

8-12 Box Dips

30 ft Hand over hand sled pull (don’t go over broad

C)