Saturday, September 28, 2019
Surge Elite Performance & Fitness – CROSSFIT
Metcon (Time)
With a Partner Complete (25 minute cap)
Partner 800m Run
Than
50-40-30-20-10
Push Jerk 115/75
Toe to Bar or Ring or Sit Ups
KB Swing 55/35
Competition
Metcon (Time)
With a Partner Complete For Time: (35 minute cap)
60-50-40-30-20-10
Calorie Row
Push Jerk 135/95
Toe to Bar/Chest to Bar Pull Ups
KB Swing 70/55
*For T2B/C2B Pull Ups alternate movement each round. Perfor T2B for Rds 60, 40, 20 and C2B for Rds 50, 30, 10
Strength
A) 3 Sets
Single Arm Bent Over Row x 6 each
Seated Banded Row x 12-15
Rest 90 seconds
B) 3 Sets
Wt Strict Pull Ups
Banded Straight Arm Pull Downs x 12-15
Rest 90 seconds
C) 3 Sets
1 minute Handstand Hold against band
100 ft Double KB Front Rack Carry
100 ft Plate Pinch Farmers Carry
Rest 90 Seconds
D) Accumulate 2 minutes of Each
L-Sit or Tuck hold on Paralletes
Iso Reverse hyper hold at top
Banded Triceps Push Down
Banded Biceps Curls