Saturday, July 13, 2019

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

With a Partner Complete AMRAP in 20 Minutes

5 Sumo Deadlift High Pull 95/65 or KB Sumo Deadlift High Pull

1-2 Wall Walk or 2-4 Inch worms

7 Thrusters or Wall Balls

3-5 Parallette Shoot Throughs

9 Hang Power Clean or Russian KB Swings

6-9 Toe to bar or 8-12 Sit Ups

12 Pistol 6/6 or Lunges

*Every 4 minutes both partners perform 100m run including 0:00, partners alternate movements

Metcon (AMRAP – Rounds and Reps)

With a Partner Complete AMRAP in 20 Minutes

5 Sumo Deadlift High Pull 115/75

2 Wall Walk

7 Thrusters

4 Burpee Ring Muscle Up

9 Hang Power Cleans

8 GHD Sit Ups

12 Pistol 6/6

*Every 4 minutes both partners perform 100m run including 0:00, partners alternate movements

Strength

A) 3 Sets

Barbell Shoulder press x 5-3-1

Prone Incline Double Barbell Landmine Batwing Row x 6-10

B) 3 Sets

1 1/4 Bench Press x 3

Neutral Grip Single Arm Incline DB Bench Press x 10 each

DB Bent Over Lateral Drops x 6-8 + DB Bent Over Lateral Raise x 6-8

C) 2 sets

DB hammer Curls x 8-10

JM Press x 6-8

Supinated db curl x 8-10

Seated overhead DB or Barbell triceps extensions x 8-10

Banded Curls x 15-20

Banded triceps push downs x 15-20

1 minute hollow hold (start with 10 v-Ups, every time you break perform 10 v-Ups before beginning hollow hold)