Saturday, February 16, 2019

CrossFit Surge – CROSSFIT

Metcon (2 Rounds for reps)

With a Partner Complete:

AMRAP in 20 Minutes

A) Station 1 =

“Cindy”

5 Pull Ups

10 Push Ups

15 Squats

*Scale reps appropriately

B) Station 2 =

AMRAP:

5 Deadlift 155/105

4 Power Clean

3 Shoulder to Overhead

Or (sweat)

8 KB Deadlift

8 KB Swings

8 Sit Ups

*Partner A begins “Cindy” as partner B beings the Barbell or KB Complex. Partner B will perform Amrap of Barbell or KB Complex for the duration it takes Partner A to complete 1 rd of Cindy, once Partner A finishes Partners will switch. Partner B begins their round of Cindy and Partner A takes over on the bar or kb complex where Partner B left off. Partners will continue in this fashion for 20 minutes.

Competition

Metcon (2 Rounds for reps)

With a Partner Complete:

AMRAP in 20 Minutes

A) Station 1 =

“Mary”

5 Deficit Handstand Push Up 4/2″

10 Pistols

15 Pull Ups

B) Station 2 =

1st 10 minutes perform AMRAP:

3 Power Snatch 135/95

3 Overhead Squat

3 Snatch Balance

For 2nd 10 minutes perform AMRAP:

3 Power Clean 185/125

3 Front Squat

3 Shoulder to Overhead

*Partner A begins “Mary” as partner B beings the 1st Barbell Complex. Partner B will perform Amrap of Barbell Complex for the duration it takes Partner A to complete 1 rd of Mary, once Partner A finishes Partners will switch. Partner B begins their round of Mary and Partner A takes over on the bar complex where Partner B left off. Partners will continue in this fashion for 20 minutes. At the 10 minute mark Partners will perform the 2nd Barbell Complex of Cleans, Front Squats and shoulder to overhead.

Accessory

A) 4 Sets

Wt Dips x 3

50 yard yoke carry

B) 3 Sets

Single Arm DB Row x 5-7 each

Seated Banded Row x 25-30

Goblet Alternating Lateral Lunge x 8-10 each

Top half rom reverse hyper x 20

C) Finishers

B) 2 sets

Preacher Bench DB Curl x 8 each

Banded Hammer Curl x 25-35

Incline DB Tate Press x 8

Banded triceps push downs x 25-35

Ghd side oblique sit Up x 15-20 each