Saturday, June 29, 2019

CrossFit Surge – CROSSFIT

Metcon (Time)

With a Partner Complete For Time:

A) 120 Double DB Deadlift 50/35

Couplet:

8 V-Ups

4 Barbell Thrusters 115/75 (Sweat = 8 Wall balls)

B) 100 Alternating Single Arm DB Snatch 50/35

Couplet:

6 Plank DB weight transfers (https://youtu.be/ExGK_oH6kN4)

4 Hang Squat Clean 115/75 (sweat = 4 kb sumo Deadlift high pull + 4 kb Goblet squat)

80 Single DB Box Step Up 50/35

6 Shoulder to Overhead 115/75

4 Front Squat

2 Burpee

*Partners Rotate once Partner completes the couplet. Every time both athletes complete the couplet add 1 additional rep to both movements. No set rest between a, b, c

Competition

Metcon (Time)

With a Partner Conplete For Time:

A) 140 Double DB Deadlift 50/35

Couplet:

2 Ring Muscle Up

4 Barbell Thrusters 135/95

B) 120 Alternating Single Arm DB Snatch 50/35

Couplet:

8 GHD Sit Up

4 Hang Squat Clean 135/95

C) 100 Single DB Box Step Up 24/20

6 Shoulder to Overhead 135/95

4 Front Squat

2 Burpee

*Partners Rotate once Partner completes the couplet. Every time both athletes complete the couplet add 1 additional rep to both movements. No set rest between a, b, c

Strength

A) 3 Sets

1 1/4 Bench Press x 6

Neutral Grip Single Arm Incline DB Bench Press x 12 each

Prone Incline Double Barbell Landmine Batwing Row x 6-10

B) 6 Sets (20 sec on/40 sec off)

3 Position ring pull up (pronated/neutral/supinated)

*perform 1-1-1, pick up where you left off

C) 3 Sets

Max strict stationary dips w/60 seconds rest between sets

*sets 1-2 leave 2-3 reps in the tank, set 3 go all out

D) 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

2 Anchored Wt sit up + 1 weighted Russian twist x 10