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)