Saturday, May 16, 2020

CrossFit Surge – CROSSFIT

Metcon (4 Rounds for reps)

“Murph Prep”

A) AMRAP in 4 Minutes

30 Jump Rope Speed/Speed toe taps

2-4-6-8-10 Push Ups

Rest 2 Minutes

B) AMRAP in 4 Minutes

30 Jump Rope Speed Steps/Speed toe taps

3-6-9-12-15 Sit Ups

Rest 2 Minutes

C) AMRAP in 4 Minutes

30 Jump Rope Speed Steps/Speed toe taps

4-8-12-16-20 Squats

Rest 2 Minutes

AMRAP in 6 Minutes

5 Push Ups

10 Sit Ups

15 Squats

*For parts A-C if you complete the 5th set, restart and begin from the beginning and build back up.

Competition

Metcon (3 Rounds for reps)

A) 1 Set:

1000m Row

50 Russian KB Swings

30 Wall Balls

*Goal is to perform this entire piece nasal breathing. If you find yourself opening your mouth you going to hard.

B) With a Partner Perform:

AMRAP in 8 Minutes

5 Handstand Push Up

3 Hang Squat Clean 185-205/125-135

7/5 Dips

3 Hang Squat Clean

9/7 Push Ups

Rest 4 Minutes

AMRAP in 8 Minutes

6 Bar Muscle Up/Pull Ups

6 Power Clean 185-205/125-135

12 Air Squats

Rest 4 Minutes

AMRAP in 8 Minutes

12 Toe to Bar

12 Deadlift 185-205/125-135

12 Pistols (6/6)

*Partners Alternating Movements

C) 3 Sets:

12 Barbell Curl Variation

12 Stalder Leg Lift Plate Taps

12 Barbell Skull Crushers

12 V-Up

24 Banded Curls

60 Seconds Prone Plank Hold

24 Banded Triceps Extension Variation

24 McGill Curl Ups (12/12)

()