Saturday, June 8, 2019

CrossFit Surge – CROSSFIT

Metcon (Time)

Teams of 3, with a 25:00 Time Cap:

400m Single arm farmers carry (change hands every 200m. Each person carries they’re own. If a partner breakes the entire team must complete 5 burpees before resuming carry) 70/55

… Directly into:

3 Rounds:

50 Pull Ups (1 partner hangs from bar)

50 Box Jump Overs 24/20 (1 partner holds wall Sit)

50 Bench Press (1 partner performs plank hold in push up position)

Round 1 Barbell – 185/125

Round 2 Barbell – 165/110

Round 3 Barbell – 135/95

Strength

A) 3 Sets

Alternating from top + 2 arm press DB Incline Press @21×1 x

4 each

ISO Dizenzo Row Hold x 20-30 seconds

Prone Low Incline DB Batwing Row @2111 x 8-12

ISO dynamic alternating Bent Over DB Lateral Raise x 8-10 each

B) 6 Sets (30 sec on/30 sec off)

Stationary dips

C) 6 sets (30 sec on/30 sec off)

Feet elevated supine ring row

D) 3 sets

Hammer Curl x 10 each

Banded curls x 15-20

Alternating single parallete leg lifts x 30 seconds

Hollow body rocks x 15-25