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)