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Saturday, November 30, 2019

30
Nov

Saturday, November 30, 2019

CrossFit Surge – CROSSFIT

Essentials

Metcon (Time)

A) With a Partner Complete For Time (18 minute cap)

40 Single Arm DB Snatch or KB Swing

40 DB Push Press

80 DB Suit Case or Body Weight Lunges

40 DB Push Press

40 Power Snatch

B) with a Partner

4 Sets Each

20 seconds Barbell Skull Crusher (partner holds top push up or stationary dip) rest 10 seconds than switch

Rest 1 minute

4 Sets Each

20 seconds Barbell Curl (partner holds iso plate curl at 90 degrees) rest 10 seconds than switch

Performance

Metcon (Time)

A) With a Partner Complete For Time (18 minute cap)

50 Power Snatch 95/65

50 DB Push Press

100 Front Rack Lunges

50 DB Push Press

50 Power Snatch

B) with a Partner

4 Sets Each

20 seconds Barbell Skull Crusher (partner holds top push up or stationary dip) rest 10 seconds than switch

Rest 1 minute

4 Sets Each

20 seconds Barbell Curl (partner holds iso plate curl at 90 degrees) rest 10 seconds than switch

Competition

Metcon (Time)

With a Partner Complete For Time

50 Power Snatch 95/65

50 Handstand Push Up

100 Front Rack Lunges

50 Handstand Push Up

50 Power Snatch

Strength

A) 3 Sets

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

Ring 1 1/4 Strict Pull Up x 3-6 (work area of need, top or bottom 1/4)

Wall walk x 2-5 (focus on quality)

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

C) 3 Sets

GHD Sit Up x 12 -15

GH Raise 5-8

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

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