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