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)
Bi/Tri
1 Set:
100 Barbell Curls
100 Laying Barbell Skull Crushers