Saturday, February 23, 2019

CrossFit Surge – CROSSFIT

Essentials/Performance

Metcon (3 Rounds for reps)

In Teams of 3 Perform:

A) AMRAP in 7 Minutes

50 Hang Power Cleans 135/95

50 Hang Power Cleans 155/105

AMRAP Hang Power Clean 185/125

Rest 3 Minutes

B) AMRAP in 7 Minutes

50 Shoulder to Overhead 125/85

50 Shoulder to Overhead 145/100

AMRAP Shoulder to Overhead 165/110

Rest 3 Minutes

C) AMRAP in 7 Minutes

P1 = AMRAP Rope Climbs

P2 = 50 Double Unders

P3 = 100 ft Double KB Front Rack Carry

*Partners rotate through movents once both double unders and carry is complete. Only 1 athlete at given station.

Competition

Metcon (3 Rounds for reps)

In Teams of 3 Perform:

A) AMRAP in 7 Minutes

50 Hang Power Cleans 155/105

50 Hang Power Cleans 185/125

AMRAP Hang Power Clean 205/135

Rest 3 Minutes

B) AMRAP in 7 Minutes

50 Shoulder to Overhead 135/95

50 Shoulder to Overhead 155/105

AMRAP Shoulder to Overhead 185/125

Rest 3 Minutes

C) AMRAP in 7 Minutes

P1 = AMRAP Rope Climbs

P2 = 50 Double Unders

P3 = 100 ft Double KB Front Rack Carry

*Partners rotate through movents once both double unders and carry is complete. Only 1 athlete at given station.

Accessory

A) 4 Sets

Wt Dips x 3-5

Wall Handstand Plate Step Up/Downs x 6-10 ea

B) 3 Sets

Rope Landmine Rope @3111 x 5-7

Supine Ring Row Walk Unders @3111 x 5-7

Seated Banded Low Row x 20-25

C) Finishers

1 Set

Banded Hammer Curls x 100

* Perform 3-5 calorie biceps curl on rower

Banded Neutral Grip Overhead Triceps Extensions x 100

*Every time you break perform 3-5 calorie triceps push downs on ski erg

D) 1 Set

Ghd side oblique sit Up x 50-75 each