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Saturday, May 22, 2021

22
May

Saturday, May 22, 2021

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

With a Partner Perform:

AMRAP in 20 Minutes

P1 = 200m Run w/medball

P2 = AMRAP of Alternating Rds between A & B

A) 1 Rd:

“Chiefish”

3 Power Clean 155/105 or Deadlift or Box Jumps

6 Push Up

9 Toe to Bar

B) 1 Rd:

“Nate”

2 Muscle Ups or 4 Strict Dip

4 Handstand Push Ups or DB Shoulder Press

8 KB Swings 70/55

*Running partner is the work timer for partner performing AMRAP. Once ruining partner returns, partners switch and resume where amrap partner left off.

C) 2 Set:

12-14-16 DB Curl

12-14-16 Supine DB Rolling Triceps Extensions

(Perform as a drop set. Perform 12 reps, drop weight and perform 14 reps, drop weight and perform 16 reps)

Competition

Metcon (AMRAP – Rounds and Reps)

With a Partner Perform:

AMRAP in 20 Minutes

P1 = 200m Run w/medball

P2 = AMRAP of Alternating Rds between A & B

A) 1 Rd:

3 Power Clean 185/125

6 Ring Dips

9 Toe to Ring

B) “Nate”

2 Muscle Ups

4 Handstand Push Ups

8 KB Swings 70/55

*Running partner is the work timer for partner performing AMRAP. Once ruining partner returns, partners switch and resume where amrap partner left off.

B) 3 Sets:

1 1/4 Close Grip Bench Press x 4-6 @ 75-80%

GH Raise x 5-7

Side Plank x 30-45 Seconds

C) 3 Sets:

DB Banded Chainsaw Row x 8-12 each

8 Way DB Shoulder Raise x 6-8 each

Rower Hips Elevated Hamstring Curls x 12-15

Single arm DB/KB Standing Side Crunch x 20

D) 2 Set:

12-14-16 DB Curl

12-14-16 Supine DB Rolling Triceps Extensions

3 Plate Pinch Around the worlds (https://www.youtube.com/watch?v=3YZttwLh26o)

(Perform as a drop set. Perform 12 reps, drop weight and perform 14 reps, drop weight and perform 16 reps)

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