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Saturday, June 26, 2021

26
Jun

Saturday, June 26, 2021

CrossFit Surge – CROSSFIT

Metcon (Time)

With a Partner Complete (35 minute Cap)

21-15-9 Double DB Deadlift 70/50

15-12-9 Handstand Push Ups/DB Shoulder Press

*Both partners work at the same time. Once both partners finish their movements, partners will then switch and perform the same rep scheme for the other movement.

Rest 3 Minutes

27-21-15 Wall Ball

21-15-9 Pull Up

*Both partners work at the same time. Once both partners finish their movements, partners will then switch and perform the same rep scheme for the other movement.

Rest 3 Minutes

21-15-9

Ring/DB Push Up

KB Swing

*Both partners work at the same time. Once both partners finish their movements, partners will then switch and perform the same rep scheme for the other movement.

Rest 3 Minutes

For Time:

45 DB Deadlift

36 Handstand Push Ups

63 Wall Ball

45 Pull Ups

45 Ring Push Up

45 KB Swing

*Chipper format. Only 1 partner works at a time.

Competition

Metcon (Time)

With a Partner Complete (35 minute Cap)

21-15-9

Double DB Deadlift 100/70

Handstand Push Ups

*Both partners work at the same time. Once both partners finish their movements, partners will then switch and perform the same rep scheme for the other movement.

Rest 3 Minutes

36-27-21 Wall Ball

21-15-9 Chest to Bar Pull Up

*Both partners work at the same time. Once both partners finish their movements, partners will then switch and perform the same rep scheme for the other movement.

Rest 3 Minutes

21-15-9

Ring Push Up

KB Swing

*Both partners work at the same time. Once both partners finish their movements, partners will then switch and perform the same rep scheme for the other movement.

Rest 3 Minutes

For Time:

45 Double DB Deadlift

45 Handstand Push Ups

84 Wall Ball

45 Chest to Bar Pull Ups

45 Ring Push Up

45 KB Swing

*Chipper format. Only 1 partner works at a time.

3 Sets:

Banded DB Incline Press x 6-8

GH Raise x 4-6

Ab Rollout x 10-15

3 Sets:

Prone Incline Row Iso Hold x 15 Seconds + 6-8 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

2 Sets:

Barbell Curl Complex x 7 ea (supinated, mixed, mixed, pronated)

DB/BB Triceps Complex x 7 ea. (pull overs, skull crusher, close grip press)

Plate Pinch carry x 1 minute (25 ft. back/forth)

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