Saturday, August 11, 2018

CrossFit Surge – CROSSFIT

Bench Press

10 Minutes Build to today’s heavy 5

Essentials/Performance/Competition

Metcon (4 Rounds for reps)

With a Partner Every 5 Minutes Complete

A) For Time:

40/30 Calorie Row

400m Run

Rest Until 5 Minute Mark

B) AMRAP in 4 Minutes:

40/30 Calorie Row

AMRAP Alternating Single Arm DB Snatch 50/35 (Comp 70/50)

Rest Until 10 Minute Mark

C) For Time:

40/30 Calorie Row

400m Run

Rest Until 15 Minute Mark

D) AMRAP in 4 Minutes:

40/30 Calorie Row

AMRAP Overhead Squat 115/75 (Comp 135/95)

*One person works at a time. Scale appropriately, parts A, C should be finished before 4 minutes.

Competition

Push/Pull

3 Sets:

Half Kneeling Banded Single Arm DB Shoulder Press @21×1 x 6-8 ea

Prone on Bench Barbell Row @ 21×1 x 6-8

Wt. Stationary Dip @22×1 4-6

Bent Over Hand Over Hand Sled Pull x 40 ft.

Midline/Calf

3 Sets:

Tempo GHD Sit Ups @31×1 x 8-15

Tempo Barbell Hip Extensions @31×1 x 8-15

2″ Deficit Standing Barbell Calf Raises x 10-15(Try and go heavy so long as you can balance)