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