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)