Saturday, September 8, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

Metcon (5 Rounds for reps)

In Team of 3 Perform AMRAP in 25 Mintutes:

A) 3 Rds

15 Deadlift

Row

Double Unders

B) 3 Rds

15 Bench Press

Row

Box Jump Overs

C) 3 Rds

20 Wall Ball

Row

Bar Facing Burpee

In Remaining Time Perform AMRAP DB Lunges, Strict Pull Ups & Sit Ups:

*For parts A, B, C all 3 athletes will perform 3 rounds of given movements. The partner performing deadlifts, bench press, wall balls will be the time keeper for how long the other athletes are rowing or jumping. Score will be Calories rowed, jumps performed, DB lunges, strict pulls, and sit ups. For the db lunges, pull ups and sit ups teams may performs as they wish, only 1 athlete may work at each movement.

Competition

Metcon (5 Rounds for reps)

In Team of 3 Perform AMRAP in 25 Mintutes:

A) 3 Rds

15 Deadlift (275/185, 225/155, 185/125)

Row For Calories

Double Unders

B) 3 Rds

15 Bench Press (185/125, 165/115, 145/100)

Ski For Calories

Box Jump Overs

C) 3 Rds

25 Wall Ball

Bike For Calories

Bar Facing Burpee

In Remaining Time Perform AMRAP Front Rack Lunges, Strict Pull Ups & GHD Sit Ups:

*For parts A, B, C all 3 athletes will perform 3 rounds of given movements. The partner performing deadlifts, bench press, wall balls will be the time keeper for how long the other athletes are rowing, skiing, biking and jumping. Score will be Calories, jumps performed, lunges, strict pulls, and sit ups. For the front rack lunges, pull ups and sit ups teams may performs as they wish, only 1 athletes may work at each movement at a time.

Push/Pull Upper

2-3 Sets:

Incline DB Press x 4-6

Ring Push Ups x 12-15

Banded Barbell Bent Over Row x 6 (3 reps pronated grip/3 reps supinated grip)

Single Arm DB Chainsaw Row x 15 each

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

: Bands

1 Set:

100 Banded Curls

100 Banded Triceps Push Downs

100 Band Pull a Parts