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