Saturday, May 30, 2020

CrossFit Surge – CROSSFIT

Metcon (2 Rounds for time)

With a Partner Perform:

A) 10 Rds For Time:

9 Toe to Bar

6 Chest to Bar Pull Ups

3 Bar Muscle Ups

12 Hang DB Squat Clean 50/35

Rest 3 Minutes

B) 10 Rds For Time:

10 Burpee Box Jump Overs 24/20

20 Wall Ball

*Partners Alternate Rounds

Strength

A) 2 Sets

Bent Over YTW x 8 each

Wall Sit x 45 seconds

Single Arm Overhead Carry x 30 yrds each

Single Leg RDL x 8-10 each

B) 6 Sets (EMOM)

5 Overhead Medball Tosses

5 Max Distance Broad Jump

C) 6 Sets

Push Press

Sets 1-2 = 3 Reps

Sets 3-4 = 2 Reps

Sets 5-6 = 1 Rep

Between each set perform 9 Plate Front Raises + 12 Lateral Raises + 15 Bent Over lateral Raises

D) 3 Sets

Close Grip Bench Press x 6

Rest 30 Seconds

75 ft Single Arm Farmers Carry RT

Rest 30 Seconds

12 Single Arm Bent Over Row RT

Rest 30 Seconds

Close Grip Bench Press x 6

Rest 30 Seconds

75 ft Single Arm Farmers Carry LT

Rest 30 Seconds

12 Single Arm Bent Over Row LT

E) 2 Sets

Banded Tricpes extensions x 30

Banded Curls x 30

D) 4 Sets:

Minute 1 = 30 Seconds V-Ups

Minute 2 = 30 Seconds Hollow Hold

Minute 3 = 30 Seconds Russian Twists

Metcon (2 Rounds for reps)

A) AMRAP in 10 minutes:

200m Run or 50 Speed Steps

50 Double Unders or 20 Jumping Jacks

8 Pull Ups

12 Alternating Reverse Lunges with Goblet Hold

Rest 2 minutes, and then…

B) AMRAP in 10 minutes of:

200m Run or 50 Speed Steps

50 Double Unders or 20 Jumping Jacks

8 Toe to Bar or V-Ups

16 Wall Balls