Saturday, November 16, 2019

CrossFit Surge – CROSSFIT

Metcon (Time)

With a Partner Perform:

For Time: 30 min cap

400m Run (Partners Run Together)

8 Rope Climb

40 Close Grip Bench Press 135/95

50 Devils Press 40/25

400m Run

6 Rope Climb

30 Close Grip Bench Press 155/105

40 Devils Press 40/25

400m Run

4 Rope Climb

20 Close Grip Bench Press 185/115

30 Devils Press 40/25

400m Double KB/DB Farmers Carry (1 partner carries at a time, may switch at any point)

*Close grip bench = hands directly over shoulders

*Scale Rope Climbs with Hand Over Hans Sled Pull or Hand Over Hand Down/Ups 2-3 = 1 climb

Competition

Metcon (Time)

With a Partner Perform:

For Time: 30 min cap

400m Run (partners run together)

10 Rope Climb

40 Close Grip Bench Press 155/105

50 Devils Press 50/35

400m Run

8 Rope Climb

30 Close Grip Bench Press 185/115

40 Devils Press 50/35

400m Run

6 Rope Climb

20 Close Grip Bench Press 205/125

30 Devils Press 50/35

400m Double KB/DB Farmers Carry (1 partner carries at a time, may switch at any point)

*Close grip bench = hands directly over shoulders

Strength

A) 3 Sets

Double KB 1 1/4 incline Press x 6-8

Supinated wide Grip 1 1/4 Strict Pull Up x 3-6

B) 2 Sets

5-4-3-2-1 Single Arm DB Press

10-8-6-4-2 Single Arm Lateral Landmine Row

*perform all the shoulder press than perform all the rows. Perform 5 RT than 5 LT, 4/4, 3/3, 2/2, 1/1 keep same weight throughout. Perform same way with landmine row

3 Sets

Single Arm Hang From Bar Alternating Hip Taps Single x 6-10 each

Reverse Plank Toe Taps x 5-10 each

Knee tuck to L-Sit x 5-10

* hold each for 1-2 count