Saturday, December 28, 2019

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

With a Partner Perform AMRAP in 20 Minutes

S1 =

12/10 Calorie Row/Bike

7 Pull Up

4 Push Ups + 4 Dips (parallette or Bench)

S2 =

10 Box Jump Overs or Step Up Overs

10 KB Swings

AMRAP Wall Balls

*Partner performing S1 is the time keeper. Partner at S2 will have as long as it takes for partner at S1 to complete that station. score is total rounds completed plus total number of wall balls completed.

Metcon (AMRAP – Rounds and Reps)

With a Partner Perform AMRAP in 20 Minutes

S1 =

12/10 Calorie Row/Bike

7 Pull Up

4 parallette Shoot throughs

S2 =

10 Box Jump Overs

Power Snatch or Power Clean or Stone to shoulder(each rep counts towards total weight lifted)

*Partner performing S1 is the time keeper. Partner at S2 will have as long as it takes for partner at S1 to complete that station. score is total rounds completed plus total weight lifted between partners. For barbell you can perform multiple reps, each rep adds to end total or build to heavy and each rep counts towards total.

Metcon (2 Rounds for reps)

With a Partner Perform AMRAP in 20 Minutes

S1 =

12/10 Calorie Row

7 Chest to Bar Pull Up

4 parallette Shoot throughs

S2 =

10 Box Jump Overs 24/20

Power Snatch or Power Clean or Stone to shoulder (each rep counts towards total weight lifted)

Strength

A) 3 Sets:

3 Position Bench x 4 each (Narrow to Wide)

3 Position Multi Grip Bent Bar Over Row x 5 each

Elbow on Knee External Rot. x 10 each

B) 3 Sets:

3-5 Seconds Eccentric Only Par Handstand Push Up x 3-6

1/2 Kneeling DB Arnold Press x 6 each

DB Front Raise + DB Lateral Raise + DB Bent Over lateral Raise + DB Upright Row x 5 each

C) 3 Sets:

KB JM Press x 10-12

EZ Bar Curl x 10-12

L-Sit x 15-30 Seconds