Saturday, April 18, 2020

CrossFit Surge – CROSSFIT

Metcon (4 Rounds for reps)

A) AMRAP in 5 Minutes:

3 Burpees

4 Power Snatch 95/65 or 4 KB or DB Swings

5 Plate Sit Ups (https://www.youtube.com/watch?v=y-BkLY8jyuw)

Rest 2 Minutes

B) AMRAP in 5 Minutes

3 Burpees

4 Power Clean 145/95 or 4 DB Power Clean

5 Heel Touches RT + LT = 1 Rep (https://www.youtube.com/watch?v=T_e-L8B0D9A)

Rest 2 Minutes

C) AMRAP in 5 Minutes:

3 Burpees

4 Deadlifts 195/125

5 Reverse Plate Sit Ups (https://www.youtube.com/watch?v=iXM4dRZjPas)

Rest 2 Minutes

D) AMRAP in 5 Minutes

5 Plate or Barbell/DB Curls

5 Plate or Barbell/DB Triceps Extensions

5 Plate Russian Twists (RT + LT = 1 Rep)

Metcon (3 Rounds for reps)

Grab a virtual partner and perform you go I go style or perform without a partner as 1:1 work:rest

A) 10min. AMRAP:

5 Burpees

5 Power Snatch 95/65

5 Toes To Bar

Rest 3 Minutes

B) 10min. AMRAP:

5 Burpees

5 Power Clean 145/95

5 Toes To Bar

Rest 3 Minutes

C) 10min. AMRAP:

5 Burpees

5 Deadlifts 195/125

5 Toes To Bar

*If you perform a total of 20 total round at a given station you can stop. If you’d like sub out 2 Muscle Ups instead of Toe to Bar at any station feel free to.

Strength

A) 6 Sets:

Bench Press x 2 (Build to heavy 2 for today)

Single Arm Horizontal Barbell Landmine Row x 6-8 Each

Sets 1, 3, 5 = Elbow on Knee External Roation x 10

Sets 2, 4, 6 Bent Over Lateral Raise x 15

B) 1 Set:

Accumulate 2 Minutes Overhead Hold with 107% of Shoulder Press

*Every Time you break perform 6 way shoulder raise x 5

C) Every 90 Seconds Until Failure

4/2 Pull Ups

6/4 Kipping Pull Ups

8/6 Chest to Bar Pull Ups

2 Set:

McGill Curl Up x Max Reps

DB or Barbell Skull Crushers x Max Reps

Russian Twist x Max

DB or Barbell Curls

100 Heel Touch Sit Ups (https://www.youtube.com/watch?v=T_e-L8B0D9A)