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Saturday, January 18, 2020

18
Jan

Saturday, January 18, 2020

CrossFit Surge – CROSSFIT

Metcon (Calories)

In teams of 3

Every 3 minutes x 12 sets total (36 minutes)

S1 = AMRAP in 2 Minutes Row/Bike Calories

S2 =

12 KB Swing 55/35

2-4 Muscle Up or 2-5 Strict Pull Ups + 2-5 Dips

10 Sit Ups + 10 Medball Russian Twists (5/5)

8-12/5-8 Deficit Push Up @1111

*partners alternate movements. This should take no more than 2 minutes. Choose loads and movements you can perform Unbroken. If you finish under 2 minutes, add 1-2 reps on the next round.

Rd1 =

Part A = Row/Bike

Partner B = KB Swing, Sit Ups

Partner C = MU/Pull up complex, Push Up

Rd2 =

Part B = Row/Bike

Partner C= KB Swing, Sit Ups

Partner A = MU/Pull up complex, Push Up

Rd3 =

Part C = Row/Bike

Partner A = KB Swing, Sit Ups

Partner B = MU/Pull up complex, Push Up

Competition

Metcon (Weight)

In teams of 3

Every 4 minutes x 12 sets total (48 minutes)

S1 = In 3 minute window Double DB Shoulder to Overhead x 5 (rpe 7-8)

*Perform as many sets as you wish in this 3 minute window. Goal is to build each set to a heavish set of 5 under fatigue.

S2 =

12 KB Swing 70/55

3-6/2-4 Ring Muscle Up

12 GHD Sit Up

8-12/5-8 Ring Push Up @1111

50 Double Unders

*partners alternate movements. This should take NO MORE than 3 minutes, choose a rep scheme you can perform movements unbroken. If you finish before 3 minutes next go around add 1-2 reps

Rd1 =

Part A = DB Shoulder to Overhead

Partner B = KB Swing, GHD Sit Up, Double Unders

Partner C = Muscle Up, Ring Push Up

Rd2 =

Part B = DB Shoulder to Overhead

Partner C= KB Swing, GHD Sit Up, Double Unders

Partner A = Muscle Up, Ring Push Up

Rd3 =

Part C = DB Shoulder to Overhead

Partner A = KB Swing, GHD Sit Up, Double Unders

Partner B = Muscle Up, Ring Push Up

Strength

A)

Prone Incline DB Batwing Row @2111 x 6-8

Hand Anchored Single Arm DB Bent Over Row @2111 x 6-8 each

Seated Banded Low Row x 15-20

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