Saturday, December 7, 2019

CrossFit Surge – CROSSFIT

Metcon (Time)

With a Partner Perform For Time:

100 Pull Ups

150 Double Unders

100 Double DB Box Step Ups 35/20

150 Double Unders

100 Slam Balls

150 Double Unders

100 Toe to Ring

Competition

Metcon (Time)

With a Partner Perform For Time:

100 Chest to Bar Pull Ups

200 Double Unders

100 Double DB Box Step Ups 40/25

200 Double Unders

100 Double DB Snatch 40/25

200 Double Unders

100 Toe to Bar

Strength

A) 3 Sets

Double KB/DB 1 1/4 incline Press x 5-7

Prone low Incline Alt from top DB Batwing Row x 5-7 each

Wall walk x 2-5 (focus on quality)

B) 2 Sets

5-4-3-2-1 Single Arm DB Press

10-8-6-4-2 Single Arm Lateral Landmine Row

*perform all the shoulder press than perform all the rows. Perform 5 RT than 5 LT, 4/4, 3/3, 2/2, 1/1 keep same weight throughout. Perform same way with landmine row

C) 3 Sets

GHD Sit Up x 12 -15

GH Raise 5-8

Single Arm Hang From Bar Alternating Hip Taps Single x 6-10 each