Tuesday, December 24, 2019
CrossFit Surge – CROSSFIT
Essentials
Metcon (Time)
“12 Days of Thankfulness”
With a Partner or Solo Perform:
For Time:
1 Rope Climb or Hand Over Hand Sled Pull
2 DB/KB Lunge 2/2
3 DB/KB Power Snatch
4 DB/KB Front Squats
5 DB/KB Hang Power Clean
6 DB/KB Deadlift
7 Pull Ups or Supine Row
8 Toe to Bar or Sit Ups
9 Box Jump Overs or Step Overs
10 KB Swing
11 Hand Release Push Up
12 Power Man Makers
*Weight should be a weight you can perform the reps unbroken if you needed to.
Performance
Metcon (Time)
“12 Days of Thankfulness”
With a Partner or Solo Perform:
For Time:
1 Rope Climb
2 Overhead Squat
3 Power Snatch
4 Front Squats
5 Hang Power Clean
6 Deadlift
7 Pull Ups or Supine Row
8 Toe to Bar or Sit Ups
9 Box Jump Overs or Step Overs
10 KB Swing 55/35
11 Handstand Push Ups or Hand Release Push Up
12 Burpee Muscle Ups or Power Man Maker
*Barbell weight 115/75 Weight should be a weight you can perform the reps unbroken if you needed to.
Competition
Metcon (Time)
“12 Days of Thankfulness”
For Time:
1 Rope Climb
2 Overhead Squat
3 Power Snatch
4 Front Squats
5 Hang Power Clean
6 Deadlift
7 Pull Ups
8 Toe to Bar
9 Box Jump Overs
10 KB Swing 70/55
11 Handstand Push Ups
12 Burpee Ring Muscle Ups
*Barbell weight 145/100 Weight should be a weight you can perform the reps unbroken if you needed to.
Strength
A) 4 Sets
3 Snatch or Clean Pulls @ 70-80% + 3 Snatch or Clean High Pulls @ 45-60%
B) 5 Sets
20 Stalder Leg Lifts @4″
8 Single Leg RDL
3 Headstand to Handstand (press or kip) to 5ft Handstand walk