Saturday, December 21, 2019

CrossFit Surge – CROSSFIT

Metcon (Time)

With a Partner Perform For time: (35 minute cap)

2 Rds

15 Wall ball

15 Sit-ups

15 Box jump, 24/20

15 Push-ups

15 Power Clean 135/95

60 Double-unders

15 Dumdbell Thrusters, 35/25

15 Pull-ups

15 Overhead Squat 95/65

15 Kettlebell swings, 55/35

15 Push press 95/65

15 Ring Dips

15 Sumo deadlift high pull 95/65

15 Burpees

15 Back squat 135/95

15 Medball Sit up tosses

15 Walking lunge steps

15 Deadlift 135/95

15 Knees to elbows

15 Front squat 135/95

*Break Reps up as wish. One partner works at a time. Must complete given exercise before moving to next.

Competition

Metcon (Time)

In a Team of 2 Perform For time:

2 Rds

20 Wall ball

20 Sit-ups

20 Box jump, 24/20

20 Push-ups

20 Power Clean 135/95

20 Double-unders

20 Dumdbell Thrusters, 50/35

20 Pull-ups

20 Overhead Squat 135/95

20 Kettlebell swings, 70/55

20 Push press 135/95

20 Ring Dips

20 Sumo deadlift high pull 135/95

20 Burpees

20 Back squat 135/95

20 Medball Sit Up tosses

20 Walking lunge steps

20 Deadlift 135/95

20 Knees to elbows

20 Front squat 135/95

Strength

A) 3 Sets

Incline Barbell Press x 5

Push Up + Shoulder Tap (1 sec pause) x 6-8 each

Bent Over Barbell Pendlay Row x 8

Strict Pull up to lean away eccentric down @2111 x 4-8

B) 3 Sets

DB Incline Press x 5

Double DB Upight row x 6-8

Landmine T-Bar (rope) row x 8

Banded a Front Raise to Band Pull a Part x 6-10

C) 2 Sets

Seated elbows on knees banded Curls x 20

Glute bridge banded skull crushers x 20

Hanging strict over stick around the worlds x 6-10 each