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Saturday, March 21, 2020

21
Mar

Saturday, March 21, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

AMRAP in 11 Minutes

Backpack/Odd Object Deadlift

30 Double Unders/Single Unders/plate or book hops

10 seated odd object Z Press/push up to down dog

30 Double Unders

Metcon (AMRAP – Rounds and Reps)

AMRAP in 11 minutes

10 Deadlift 155/105

30 Double Unders/single Unders/plate hops

10 Seated Z Press (barbell, db, kb, plate, odd object)

30 Double Unders

B) 6 Sets (20 seconds work/10 seconds Rest

Seated Tuck Ups

Curls

Seated up/over object leg lifts

Overhead Triceps Extension

*Perform all 6 sets of movement before moving to next.

Barbell Strength

A) 3 Sets

5 High Hang Snatch High Pull + 5 High Hang Muscle Snatch + 5 Overhead Squats @3311

B) 3 Sets

5 Behind the neck snatch grip Push Press

Back Rack Step Ups x 10 each

C) 3 Sets

Barbell Floor Press x 10

Row/RDL complex (1 Bent Over Row + 3 RDL) x 5

D) 6 Sets (20 seconds work/10 seconds Rest

Seated Tuck Ups

Curls

Seated up/over object leg lifts

Overhead Triceps Extension

*Perform all 6 sets of movement before moving to next.

Competition

Metcon (AMRAP – Rounds and Reps)

AMRAP in 11 minutes

10 Deadlift 185/125

30 Double Unders/single Unders/plate hops

10 Seated Z Press (barbell, db, kb, plate, odd object)

30 Double Unders

Strength

A) 3 Sets

Pendlay Row x 5-8

Wall Walk w/wall facing Handstand Push Up x 3-5

B) 1 Set

30 Barbell Full ROM front raise

30 DB Lateral Raise

30 DB Bent Over Lateral Raise

30 Barbell High Hang Clean Grip Upright Row (Slight Dip and extend, keep bar close)

30 Alternating Hammer/Supinated DB Curl

C) 3 Sets:

8 Heel Pressed into Wall Barbell Single Leg RDL

15-20 Heels on bench/chair toe touch sit ups

10 Side Plank Crunches w/3 second hold at top

Skull crushers x 12-15

Rest 2 Minutes

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