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Saturday, March 7, 2020

7
Mar

Saturday, March 7, 2020

CrossFit Surge – CROSSFIT

Metcon (3 Rounds for reps)

With a Partner Clean Complete:

A) From 0-6

AMRAP

7 DB Shoulder to Overhead

3 Strict Pull Up

* Partners Alternate Full Round

B) From 6-9

400m Run

C) From 9-15

AMRAP

7 Ring/Stationary/Parallette Dip

5 Kipping/Butterfly Pull Up

* Partners Alternate Full Round

D) From 15-18

400m Run

E) From 18-24

7 KB Swing

7 Supine Ring Row

* Partners Alternate Full Round

F) AMRAP in 6 Minutes

6 Standing Plate Curls

6 Standing Plate Overhead Triceps Extension

6 Plate Russian Twits (Each)

6 Plate Supine Toe Touches (https://youtu.be/ohszH6UUNLs)

6 Reverse Supine Toe Touches (keep arms extended with plate and bring toes to plate)

Competition

Metcon (AMRAP – Rounds and Reps)

Before or After training perform

1 Set

Crossover symmetry iron scap protocol

A) With a Partner Clean Complete:

AMRAP in 18 Minutes

7 KB Swing 55/35

3 Strict Pull Up

7 Ring Dip

5 Kipping/Butterfly Pull Up

7 DB Shoulder to Overhead 60/40

7 Chest To Bar Pull Ups

*Partner Runs 300m

B) 4 Sets

30 BW Walking Lunge

25/20 Calorie Row

Rest 30 Seconds

Strength

A) 3 Sets

Prone Flat Bench Scap

Retraction + DB Row x 8-10 retract than row)

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

Landmine Rope Row x 6-8

Archer Ring Push Ups x 6-8 each

B) 1 Set

30 Barbell Full ROM front raise

30 DB Lateral Raise

30 DB Bent Over Lateral Raise

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

30 Alternating Hammer/Supinated DB Curl

C) 3 Sets:

8 Barbell Single Leg RDL

15-20 MedBall Atomic Drops

12-15 Reverse Hypers

8 Side Plank Crunches w/3 second hold at top

Decline Bench DB Triceps Extensions x 8-12

Rest 2 Minutes Between Sets

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