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Saturday, August 21, 2021

21
Aug

Saturday, August 21, 2021

CrossFit Surge – CROSSFIT

Metcon (Time)

With a Partner Perform:

5 Rds For Time: (35 Minute Cap)

300m Run (Partners Run Together)

30 KB Snatch

Perform X

Perform Y

*Partners may break up reps as they wish.

X:

Rd 1 = 24 Pull Ups

Rd 2 = 24 Burpee

Rd 3 = 6 Rope Climb or 18 Strict Pull Ups

Rd 4 = 24 Burpee

Rd 5 = 24 Pull Up

Y:

Rd 1 = 36 Handstand Push Ups or Push Ups

Rd 2 = 36 Deadlift 225/155

Rd 3 = 36 DB Step Ups 40/25

Rd 4 = 36 Deadlift

Rd 5 = 36 Handstand Push Ups or Push Ups

Competition

Metcon (Time)

A) 10 Minutes Build to today’s 2RM Front Squat

B) With a Partner Perform:

5 Rds For Time:

400m Run or .5 Mile Bike

30 KB Snatch

Perform X

Perform Y

*Partners may break up reps as they wish. If you choose to run, partners run together.

X:

Rd 1 = 18 Ring Muscle Up

Rd 2 = 18 Burpee Pull Up

Rd 3 = 8 Rope Climb

Rd 4 = 18 Burpee Pull Up

Rd 5 = 18 Ring Muscle Up

Y:

Rd 1 = 48 Handstand Push Ups

Rd 2 = 48 Deadlift 225/155

Rd 3 = 48 DB Step Ups 50/35

Rd 4 = 48 Deadlift

Rd 5 = 48 Handstand Push Ups

B) 3 Sets:

Low Incline Board/Foam Roller Close Grip Bench Press x 4-6

Diamond Push Ups x Max Reps

Band Pull a Parts x 20

Rest 2:30

C) 3 Sets:

Single Arm DB Chainsaw Row x 6-8 Each

Seated Banded Low Row x 20-30

15 Seconds Lateral Plate Circles Backwards + 15 Seconds Lateral Plate Circles Forward + 15 Seconds Alternating Plate Front Raise/Lateral Raise x 2 (Perform this sequence twice) (https://www.youtube.com/watch?v=pZRa5OqNJFU)

Ab Rollouts x 12-18

D) 2-3 Sets:

EZ Bar Curl x 10-15

DB Tate Press x 8-15

Single arm farmers carry x 40 yards each

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