Saturday, May 2, 2020

CrossFit Surge – CROSSFIT

Metcon (2 Rounds for reps)

A) AMRAP in 7 Minutes

12-9-6

Sumo Deadlift High Pull

Ring Dip/Stationary Chair Dips/Reverse Dips

Toe to Bar/V-Ups

Rest 3 Minutes

B) AMRAP in 7 Minutes:

12-9-6

Pull Ups/Renegade Row/Bent Over Row

Shoulder to Overhead

Burpee Over Object

Rest 3 Minutes

C) “Ring of Fire”

*For A&C break up reps as which. Only one partner works at a time, must finish given movement before moving onto next.

Barbell Strength

A) 100 Step Ups (Barbell or DB)

B) 100 Feet Elevated Push Ups (Elevated Push Ups)

*Every time you break perform 10 Bent Over Lateral Raise

C) 100 Pull Ups or Bent Over Row

*Every time you break perform 10 Wt. Lunges

D) 100 Shoulder Press (Barbell or DB)

*Every time you break perform 10 Band Pull aparts

E) 100 Curls (Banded/Barbell/DB)

*Every time you break perform 10 Sit Ups

F) 100 Triceps Extensions

*Every time you break perform 10 Supermans

Competition

Metcon (3 Rounds for time)

With a Virtual Partner Perform:

A) (0-15)

42-30-18

Sumo Deadlift High Pull 135/95

Ring Dip/Stationary Chair Dips

Toe to Bar

B) (15-23)

Choose 1:

1) 1 Mile Interval Run (4x200m Each)

2) 150 Calorie Interval Bike (Alternate Every 15 Calorie)

3) 2000m Interval Row (4×250)

C) (23-36)

4 Rds

30 Chest to Bar Pull Ups

20 Shoulder to Overhead 135/95

20 Burpee Over Bar

*For A&C break up reps as which. Only one partner works at a time, must finish given movement before moving onto next.

Strength

A) 4 Sets:

1 1/4 Bench Press x 5 (Build to 6-7)

Single Arm Horizontal Barbell Landmine Row x 8-10 Each

Sets 1, 3, 5 = Elbow on Knee External Roation x 10

Sets 2, 4, 6 Bent Over Lateral Raise x 15

B) 3 Sets

20 Seconds Supinated Grip Hang From Bar

20 Seconds Handstand Hold

10 Single Arm Chainsaw Row Each

8 Single Leg RDL

C) 2 Set:

6 Way Shoulder Raise x 6-8

DB or Barbell Skull Crushers x Max Reps

DB or Barbell Curls