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