Tuesday, September 18, 2018

CrossFit Surge – CROSSFIT

Accessory

3 Sets:

Elbow on Knee DB External Rotations x 8 each

Bent Over DB Lateral Raises x 10

1/2 Kneeling Lateral Medball Toss x 10 each

Essentials/Performance

Essentials

Metcon (Time)

For Time:

15 Pull Ups

400m Run

18 Hand Release Push Ups

12 Supine Row

12 Pull Ups

300m Run

15 Hand Release Push Ups

9 Supine Row

9 Pull Ups

200m Run

12 Hand Release Push Ups

6 Supine Row

Performance

Metcon (Time)

For Time:

18 Pull Ups

400m Run

9 Bar Muscle Up

15 Pull Ups

300m Run

7 Bar Muscle Up

12 Pull Ups

200m Run

5 Bar Muscle Up

Competition

Behind the Neck Jerk

4 Sets:

Behind the Neck Jerk x 4 (RPE 5-7)

Elbow on Knee DB External Rotations x 8 each

Bent Over DB Lateral Raise x 10

*Perform elbow on knee external rotations the 1st 2 sets, then bent over lateral raises on sets 3 & 4

Push/Pull

3 Sets:

Shoulder Press x 4 (Building to heavy 4)

Bent Over Barbell Row x 4 (Build to Challenging 4)

Metcon (Time)

For Time:

21 Pull Ups

21 Calorie Bike

14 Bar Muscle Ups

18 Pull Ups

18 Calorie Bike

11 Bar Muscle Ups

15 Pull Ups

15 Calorie Bike

8 Bar Muscle Ups