Saturday, September 26, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (Time)
With a Partner Perform:
For Time:
1600m Interval Run (4x200m each)
40 Bench Press 165/110
50 Partner Medball Sit Ups Tosses
30 Strict Pull Ups
1200m Run (3x200m each)
30 Bench Press 185/125
40 Partner Medball Sit Ups Tosses
40 Pull Ups
800m Run (2x200m each)
20 Bench Press 205/135
30 Partner Medball Sit Ups Tosses
50 Pull Ups
*1 person works at a time. Partners may distribute reps as they wish. Partners alternate 200m runs.
Competition
Metcon (Time)
With a Partner Perform:
For Time:
1600m Interval Run (4×200 each)
40 Bench Press 185/125
50 GHD Sit Ups
60 Pull Ups
1200m Run (3x200m each)
30 Bench Press 205/135
40 GHD Sit Ups
50 Chest to Bar Pull Ups
800m Run (2x200m)
20 Bench Press 225/155
30 GHD Sit Ups
40 Bar Muscle Up
*1 person works at a time. Partners may distribute reps as they wish. Partners alternate 200m runs.
Strength
A) 3 Sets:
Incline DB Press x 8
Prone on Flat Bench DB Row x 8
B) 3 Sets:
DB Skull Crushers x 12
Prone Incline DB Curls x 12
Banded Front Raise to Band Pull a Parts x Max Reps
C) 3 Sets:
Reverse Hypers x 20
Front Rack Step Ups x 8 each