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Saturday, February 8, 2020

8
Feb

Saturday, February 8, 2020

CrossFit Surge – CROSSFIT

Essentials

Metcon (Time)

50 Double DB Deadlift

40 Double DB Power Clean

30 Double DB Front Squat

40 KB Swings

*EMOM including at 0:00 Perform 3-5 Synchronized Burpee

B) Optional Core Finisher

100 UB Flutter Kicks

60 Seated Knee Ups (https://www.youtube.com/watch?v=5E8NThPrmc8)

40 Abmat Sit Ups

20 Hollow Rocks

10 Plank to Push Ups

Performance

Metcon (Time)

With a Partner Perform For Time:

50 Double DB Deadlift 50/35

40 Double DB Power Clean

30 Double DB Front Squat

20 Double DB Power Snatch

*EMOM including at 0:00 Perform 5 Synchronized Burpee

B) Optional Core Finisher

100 UB Flutter Kicks

60 Seated Knee Ups (https://www.youtube.com/watch?v=5E8NThPrmc8)

40 Abmat Sit Ups

20 Hollow Rocks

10 Plank to Push Ups

Competition

Metcon (Time)

With a Partner Perform For Time:

50 Double DB Deadlift 70/50

40 Double DB Power Clean

30 Double DB Front Squat

20 Double DB Power Snatch

*EMOM including at 0:00 Perform 5 Synchronized Burpee

B) Core Finisher

100 UB Flutter Kicks

60 Seated Knee Ups (https://www.youtube.com/watch?v=5E8NThPrmc8)

40 Abmat Sit Ups

30 Hollow Rocks

20 Plank to Push Ups

Strength

A) 2 Sets

Supine on Floor bottoms Up KB Scapular Push Up x 6-10

Prone on Floor Plate/DB W Presses @2121 x 5

Prone on Floor Plate Iso Y Hold with pronated to Supinated rotations x 5

Prone on Floor Banded Behind the Neck Pull Downs x 5-8

B) 3 Sets

Reverse/Supinated Grip Bench Press x 4-6

Stationary Dip x 6-8

Bar Dip x 10-15

C) 5 Sets

3 Strict Pull Ups

4 Kipping Pull Ups

5 Butterfly Pull Ups

6 Chest to Bar Pull Ups

Rest 2 Minutes Between Sets

*Perform wearing weight vest if able

D) 1 Set:

50 Diamond Push Ups

*EMOM Perform 10 Banded Triceps Extensions

1 Set

50 Barbell Curls

*EMOM perform 10 Banded Hammer Curls

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