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Saturday, August 1, 2020

1
Aug

Saturday, August 1, 2020

CrossFit Surge – CROSSFIT

Metcon (Time)

With a Partner Perform For Time:

3 Rds

40 Pull Ups

30 Wall Balls

20 Burpee DB Deadlift 40/25

400m DB Overhead Carry 40/25

2 Rds

40 Pull Ups

30 Wall Balls

20 Burpee DB Deadlift 40/25

400m DB Overhead Carry

1 Rds

40 Pull Ups

30 Wall Balls

20 Burpee DB Deadlift 40/25

*Partners may break up reps as they wish, only 1 person working at a time.

Metcon (Time)

With a Partner Perform For Time:

3 Rds

40 Pull Ups

30 Wall Balls

20 Burpee DB Deadlift 50/35

400m DB Overhead Carry 50/35

2 Rds

3 Rds

40 Pull Ups

30 Wall Balls

20 Burpee DB Deadlift 50/35

400m DB Overhead Carry

1 Rds

3 Rds

40 Pull Ups

30 Wall Balls

20 Burpee DB Deadlift 50/35

*Partners may break up reps as they wish, only 1 person working at a time.

Barbell Strength

A) 3 Sets:

Single Arm DB Overhead Press x 8-10 each @ 21X1

Rest 90 seconds

Single Arm DB Row x 8-10 each @ 2111

(row the DB to your hip, not your chest)

Rest 90 seconds

B) 3 sets:

20 Dumbbell Bench Press with Band Resistance

8 Alternating Single Arm DB Front Raise + 8 Alternating Single Arm DB Lateral Raise + 8 Alternating Single Arm DB Upright Row

High Elbow Supine Ring Row x 8-10 @ 2111

Rest 60 seconds

C) 3 Sets: (EMOM)

Minute 1 = Banded Reverse V-Up x 10-15

Minute 2 = Bouncing Med Ball Knees To Chest x 12-20

Into:

2 Sets: (EMOM)

Minute 1 = Side Hand Plank with Hips Circles x 20 (10/10

Minute 2 = Hollow Body Bounces x 30-40

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