Saturday, July 27, 2019

CrossFit Surge – CROSSFIT

Sweat

Metcon (2 Rounds for reps)

With a Partner Complete AMRAP

A) 8 Sets (4 Each) (5 minute cap)

200m Run

B) AMRAP in 10 Minutes

5 Wall Ball

3 Burpee

1 Deadlift

C) 8 Set (4 Each) (5 Minute Cap)

200m Run

D) AMRAP in 10 Minutes

5 Wall Ball

3 Burpee

1 Deadlift

*Partners alternate runs and full rounds. No rest between sections. Scale appreciatly.

Essentials/Performance

Metcon (2 Rounds for reps)

With a Partner Complete AMRAP

A) 8 Sets (4 Each) (5 minute cap)

200m Run

B) AMRAP in 10 Minutes

5 Wall Ball

3 Burpee

1 Snatch 155/105 (Power or Full)

C) 8 Set (4 Each) (5 Minute Cap)

200m Run

D) AMRAP in 10 Minutes

5 Wall Ball

3 Burpee

1 Clean 185/125 (Power or Full)

*Partners alternate runs and full rounds. No rest between sections. Scale appreciatly.

Competition

Metcon (2 Rounds for reps)

With a Partner Complete AMRAP

A) 8 Sets (4 Each) (5 minute cap)

200m Run

B) AMRAP in 10 Minutes

5 Wall Ball

3 Burpee

1 Snatch 185/125 (Power or Full)

C) 8 Set (4 Each) (5 Minute Cap)

200m Run

D) AMRAP in 10 Minutes

5 Wall Ball

3 Burpee

1 Clean 225/155 (Power or Full)

*Partners alternate runs and full rounds. No rest between sections. Scale appreciatly.

Strength

A) 6 Sets

15’ Hand Over Hand Sled Pull

15’ Handstand walk for speed

Rest 1 minute

B) 3 Sets

DB Incline Bench Press x 5-7

Prone on Bench 3 Position barbell row x 5 each (wide, medium, close)

C) EMOM x 5 each

Min 1 = 10-15 Toe to Bar

Min 2 = 6-12 knee tuck to L-Sit Extensions on Parallettes

D) 1 Set

50 Reverse Barbell Curls

150 Banded Triceps Push Downs

50 Supinated Barbell Curls