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Saturday, December 15, 2018

15
Dec

Saturday, December 15, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

Metcon (Time)

With a partner complete (28 min cap)

120/100 calorie row/bike (partner runs 200m)

100 Hand Release Push Ups (partner performs 8-10 burpees)

80 DB Step Up 50/35 (partner performs 12-15 air squats)

60 Sumo Deadlift High Pull 115/75 (partner performs 12-15 kb swings)

40 Dips (partner performs 6-10 handstand push ups/DB push press)

Pull/Push

1 Set:

100 Banded Curl

200 Banded Triceps Push Downs

Competition

Metcon (Time)

With a partner complete

140/115 calorie row/bike (partner runs 200m)

120 Hand Release Push Ups (partner performs 10 burpees)

100 DB Step Up 50/35 (partner performs 15 air squats)

80 Sumo Deadlift High Pull 135/95 (partner performs 15 kb swings 55/35)

60 Ring Dips (partner performs 10 handstand push ups)

Pull

2-3 Sets:

Prone Incline Batwing DB Neutral Grip to Supinated Grip Rotational DB Row x 8-10

Prone Incline DB Full ROM Front Raise x 8-10

Prone Incline DB Lateral Raise x 8-10

Prone Incline DB Curl x 10-12

Push

2-3 Sets:

Incline DB Press @21×1 x 10-12

Flat Bench Close Grip DB Bench Press @21×1 x 10-12

Low Incline Neutral Grip to Supinated Grip Rotational DB Flys x 10-12

Accessory

2 Sets:

Reverse Hypers x 20

Wt. Feet Anchored Sit Ups x 25

Banded Triceps Push Downs x 50

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