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Saturday, August 18, 2018

18
Aug

Saturday, August 18, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance/Competition

1 1/4 Bench Press

10 Minutes build to today’s heavy 5 rep 1 1/4 Bench Press

Essentials

Metcon (Time)

With a Partner Complete For Time

50 DB Power Clean

150 ft. DB Front Rack Walking Lunge

40 Partner Medball Sit Up Toss each

30 Pull Ups

40 DB Power Clean

120 ft. DB Front Rack Walking Lunge

30 Partner Medball Sit Up Toss each

25 Pull Ups

30 DB Power Clean

90 ft. DB Front Rack Walking Lunge

30 Partner Medball Sit Up Toss each

20 Pull Ups

Performance

Metcon (Time)

With a Partner Complete

50 DB Power Clean 50/35

150 ft. DB Front Rack Walking Lunge

40 GHD Sit Up

30 Bar Muscle Up

40 DB Power Clean

120 ft. DB Front Rack Walking Lunge

30 GHD Sit Up

25 Bar Muscle Up

30 DB Power Clean

90 ft. DB Front Rack Walking Lunge

30 GHD Sit Up

20 Bar Muscle Up

Competition

Metcon (Time)

With a Partner Complete For Time

50 DB Power Clean 50/35

150 ft. DB Front Rack Walking Lunge

40 Partner Medball Sit Up Toss each

30 Bar Muscle Ups

40 DB Power Clean

120 ft. DB Front Rack Walking Lunge

30 Partner Medball Sit Up Toss each

25 Bar Muscle Up

30 DB Power Clean

90 ft. DB Front Rack Walking Lunge

30 Partner Medball Sit Up Toss each

20 Bar Muscle Up

Push/Pull

3 Sets:

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

Hand Anchored Single Arm DB Row @21×1 x 6 each

Wt. Stationary Dip @22×1 x 10-15

Bent Over Hand Over Hand Sled Pull x 50 ft.

Posterior

2 Sets:

GHD Back Extensions @2121 x 8-12

Reverse Hypers x 15-20

Bi/Tri

1 Set:

50 each Alternating DB Hammer Curl/DB Supinated Curl

100 Cable Triceps push down/Cable Overhead Triceps extensions (perform 10 push down then 10 overhead extensions)

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