Saturday, February 29, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

With a Partner complete

AMRAP in 15 Minutes

S1 = AMRAP

10-1 Deadlift 185/125

4 Toe to Bar + 4 Chin Over Bar Pull Up

5 Handstand Push Up or Pike Handstand Push Up or Hand Release Push Up

*Partners alternate movements.

S2 = 200m Run (time keeper for working time at S1)

B) Single DB 2 Handed Laughy Taffy Curl

Metcon (Time)

With a Partner complete

For Time

10-1 DB Deadlift 100/70

Bar Complex (4 Toe to Bar + 3 Chin Over Bar Pull Up + 2 Chest to Bar Pull Up + 1 Bar Muscle Up)

6 Deficit Handstand Push Up (4/2″)

*Partners alternate movements. Bothe partners must perform 10-1 DB Deadlifts

*rd 1 = P1 performs 10 DL, P2 = bar Complex, P1 = hspu. Rd 2 = P2 performs 10 DL, P1 = bar Complex, P2 = hspu

B) For Time

21-15-9 Calorie Bike

*400m Run Between Rds

Strength

A) 1 Set

Crossover symmetry iron scap protocol

300m Cross Body Farmers carry

B) 3 Sets:

100′ Single DB Overhead Walking Lunge (Change Arms at 50′)

30 Weighted Abmat Sit-ups

8 Barbell Single Leg RDL

Rest 2 Minutes Between Sets

C) 3 Sets

Supinated Grip Bent Over Row x 6

Prone Incline Batwing Row x 12

Seated Low Band Row x 24

D) 1 Set

Single DB 2 handed Laughy Taffy Curl