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