Tuesday, February 25, 2020

CrossFit Surge – CROSSFIT

Strength

A) 2 Sets

Banded Triple Threat x 5

Single Arm Upright Row x 10 each

Single Arm KB/DB Overhead Carry x 60 yards (4×15 yards)

B) 3 Sets:

DB Incline Press x 4-6 @2111

Hand Anchored DB Single Arm Row x 10-12 each

C) 1 Set

DB Incline Press @ 80% of Heaviest weight used for B x Max Reps

Hand Anchored DB Single Arm Row x 10-12

Metcon (AMRAP – Rounds and Reps)

4 Sets:

Odd Rds:

AMRAP in 3 Minutes:

3 Burpee

6 Push Ups

9 Russian KB Swing

Rest 90 Seconds

Even Rds:

AMRAP in 3 Minutes:

6 Alternating V-Up

6 Dips

9 Russian KB Swing

Rest 90 Seconds

After rest pick up where you left off.

Strength

A) 2 Sets

Banded Triple Threat x 5

Single Arm Upright Row x 10 each

GHD Sit Ups x 15

Bent Over DB Lateral Raise x 20

B) 4 Sets:

Bench Press x 3 @ 80-95%

Wt. Strict Supinated Grip Chin Up x 3-5

Wt. Strict Pronated Grip Pull Ups x 3-5

C) 3 Sets:

AMRAP in 3 Minutes:

12 Chest to Bar Pull Ups

15/12 Calorie Bike

Rest 90 Seconds

Metcon (Time)

4 Sets:

40 yards Single Arm Overhead Carry RT (20 yards x 2)

20 yard Handstand Walk

40 yards Single Arm Overhead Carry RT (20 yards x 2)

40 yards Farmers Carry

Rest 2 Minutes