Wednesday, September 19, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes:

For Time:

20 Single Arm KB/DB Push Press 50/35

20 Single Arm Farmers carry KB/DB Lunges

*Reps for both movements are total reps. For example 20 push press perform 10 reps on the right side then perform 10 reps on the left. For the lunges perform half the reps with db in right side then other half with db on other side.

DB Bench/Hip Thrusts

3 Sets:

DB Bench x 6-8

Hip Extensions x 6-8 (Toes pointed down) + 6-8 (Toes to Turned)

Banded Single Leg Elevated Hip Bridge x 15-20

Competition

Metcon (Time)

For Time:

40-30-20 Single Arm KB Push Press 70/55

30-20-10 KB Pistol

*Reps for both movements are total reps. For example 40 push press perform 20 reps on the right side then perform 20 reps on the left.

Push/Pull

3 Sets:

1 1/4 Bench Press x 8

Back Rack Alternating Lunge x 8 each @ 30% of BS

Single Leg RDL x 8

Metcon (No Measure)

3 Sets:

800m Row

600m Row

400m Row

*Row pace @ 88% of 2K. Rest 45 Seconds between each distance, and 4 minutes between each set.