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Saturday, November 24, 2018

24
Nov

Saturday, November 24, 2018

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

With a Partner Perform AMRAP in 12 Minutes:

6 Thrusters 105/80

6 Pull Ups

6 Bar Facing Burpee

*Partner Alternate full rounds

Bi/Tri

With a Partner Perform:

A) AMRAP in 3:30

P1 = 10 Banded Biceps Curls

P2 = 5 DB Alternated Hammer + Supinated Biceps Curls (1/1 = 1 rep)

Partners switch after complete given movement

Rest 90 Seconds

B) AMRAP in 3:30

P1 = 10 Banded Tricep Push Downs

P2 = 8-10 Laying DB Rolling Tricep Extensions

Competition

Metcon (AMRAP – Rounds and Reps)

With a Partner Perform AMRAP in 12 Minutes:

6 Thrusters 135/95

6 Chest to Bar Pull Ups

6 Bar Facing Burpee

*Partners alternate full rounds

Metcon (AMRAP – Rounds and Reps)

With a Partner Perform AMRAP in 12 Minutes:

6 Thrusters 135/95

6 Chest to Bar Pull Ups

6 Bar Facing Burpee

*Partners alternate full rounds

Upper

20-30 Strict Wall Facing Handstand Push Ups @20×1

30-40 Strict Ring Dips @21×1

40-50 2″ off Ground Push Ups @21×1

*Every time you break or transition perform 5 iso dynamic db front raises each + 5 db hammer curl to L-Raise to eccentric lateral raise

Pull

3 Sets:

Barbell on Back Wt. Hip Extension x 8-10

Knee on Bench Single Leg DB RDL x 6-8 each

Hand Anchored Single Arm Bent Over Row x 20 each

Core Strength

Perform the following. Rest 15 sec between sets.

1. 2x30s hollow body holds

2. 2x30s superman holds

3. 2x30s front scale (each leg)

https://vimeo.com/245536221

4. 2x30s side scale (each leg)

https://vimeo.com/245536798

5. 2x30s v-sit drill (high)

https://vimeo.com/245536876

6. 2x30s v-sit drill (low)

https://vimeo.com/245536849

7. 2x30s Ring support tuck sit

https://youtu.be/beqQycEFXvk

8. 2×10 hollow extensions on rings

https://vimeo.com/245536615

9. 2×10 v-ups (scaled=sit ups)

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