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Saturday, June 12, 2021

12
Jun

Saturday, June 12, 2021

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

With a Partner

A) AMRAP in 5 Minutes

10 Alternating DB Snatch (5/5)

5 Parallette Shoot Throughs

*Alternating full round

Rest 3 Minutes

B) For Time (15 minute cap)

50-40-30-20-10 Double Unders

10 Deadlift 255/175

20 Wall Ball

*Both partners complete the double unders. Upon completion P1 performs 10 Deadlifts, while P2 completes 20 wall balls. Once both partners complete given movement they switch.

Rest 3 Minutes

C) AMRAP 8 Minutes

100m Run

3 Burpee

5 Pull Ups

*P1 Runs, while P! runs P2 performs AMRAP in 3 Burpee to Bar + 5 Pull Up. Once P1 returns partners switch and P1 picks up where P2 left off.

Competition

Metcon (AMRAP – Rounds and Reps)

With a Partner

A) AMRAP in 5 Minutes

10 Alternating DB Snatch (5/5) 70/50

25 ft. Handstand Walk

*Alternating full round

Rest 3 Minutes

B) For Time (15 minute cap)

100-80-60-40-20 Double Unders

10 Deadlift 275/155

25 Wall Ball

*Both partners complete the double unders. Upon completion P1 performs 10 Deadlifts, while P2 completes 20 wall balls. Once both partners complete given movement they switch.

Rest 3 Minutes

C) AMRAP 8 Minutes

100m Run

3 Burpee to Bar

3 Bar Muscle Up

*P1 Runs, while P! runs P2 performs AMRAP in 3 Burpee to Bar + 3 Bar Muscle Up. Once P1 returns partners switch and P1 picks up where P2 left off.

3 Sets:

1 1/4 DB Shoulder Press x 6-8

GH Raise x 4-6

Banded DB Floor Press x 8-10

Stability Ball Reverse V-Up x 12-15 (https://www.youtube.com/watch?v=pUMxZxB5OKU)

C) 3 Sets:

Prone Incline Barbell Row Iso Hold x 15 Seconds + 8-10 Barbell Row

Banded Front Raise to Band Pull a Parts x 10

Reverse Hypers x 8-12

GHD Oblique Sit Up x 8-12 each

D) 2 Set:

4-8-12 DB Curl

4-8-12 Supine DB Rolling Triceps Extensions

30 yards block pinch farmers carry

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