Saturday, September 1, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

Metcon (3 Rounds for reps)

With a Partner Perform:

A) AMRAP in 6 Minutes:

12 KB Swings

1 Rope Climb/3 Strict Pull Ups

2 Minute Rest

B) AMRAP in 6 Minutes

12 Push Ups

8 Box Step Up Overs (4/4) 70/50

1 Rope Climb/3 Strict Pull Ups

2 Minutes Rest

C) AMRAP in 6 Minutes

12 Sit Ups

8 Overhead Walking Lunge 45/25

1 Rope Climb/3 Strict Pull Ups

*Partners alternate full rounds

Metcon (No Measure)

With a Partner Perform:

100 Barbell Curls

*One partner performs curls other partner hold plate “gun show” hold.

Competition

Metcon (3 Rounds for reps)

With a Partner Perform:

A) AMRAP in 6 Minutes:

12 KB Swings

1 Rope Climb

2 Minute Rest

B) AMRAP in 6 Minutes

12 Air Squat

8 Box Step Up Overs (4/4) 70/50

1 Rope Climb

2 Minutes Rest

C) AMRAP in 6 Minutes

8 GHD Sit Ups

8 Walking Lunge (4/4) 70/50

1 Rope Climb

Metcon (3 Rounds for reps)

A) AMRAP in 3 Minutes

3 Push Jerks 115/75

3 Strict Handstand Push Ups

Rest 3 Minutes

B) AMRAP in 3 Minutes

3 Shoulder Press 115/75

3 Kipping Handstand Push Ups

Rest 3 Minutes

C) 3 Sets: 30 Seconds on/30 seconds off

Pull Ups

Single Arm DB Bench/Banded Bent Over Barbell Row

3×6-8 each @ 31×1

Banded Barbell Bent Over Row x 12 (6 reps pronated grip/6 reps supinated grip)

Shoulders/Posterior

2 Sets:

Prone Incline Bench YTW @31×3 x 6 each

GHD Back/Hip Extensions @2122 x 6-10

Reverse Hyper x

10-15

Bi/Tri

2 Sets

10 Supinated DB Curl + Hammer Curl (20 total reps)

20 Cable Triceps Push Down/Cable Over Head Triceps Extensions (10/10)