Call Us: (720) 335-5591

Saturday, October 12, 2019

12
Oct

Saturday, October 12, 2019

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

With a Partner Perform

AMRAP in 14 Minutes

9 Dips

12 Medball Clean

2 Rope Climb

8 DB Lateral Box Step Over (4/4)

9 Reverse Knee to Elbow on slider

*Partners Alternate Movements

Competition

Metcon (AMRAP – Rounds and Reps)

With a Partner Perform

AMRAP in 14 Minutes

4 Bar Muscle Up + 4 Bar Dips/4 Ring Muscle Up + 4 Ring Dips

8 Stone Squat Clean 70/40

2 Rope Climb

8 DB Lateral Box Step Over (4/4)

12 GHD Sit Ups/Toe to Bar (Alternate Rds)

*Partners Alternate Movements

Strength

A) 3 Sets

Single Arm Bent Over Row @2112 x 5 each

Seated Banded Low Row x 15-20

Rest 90 seconds

B) 3 Sets

Wt Strict Pull Ups x 3-4

Strict chest to bar pull ups x 4-7 (use assistance if need be to perform c2b)

Banded Straight Arm Pull Downs x 12-15

Rest 90 seconds

C) 3 Sets

1/2 Kneeling Single Arm DB Press @2111 x 5-7 each

Bent Over DB Lateral Raise x 15

Rest 90 seconds

D) 2 Sets

100 ft Double KB Front Rack Carry

100 ft Plate Pinch Farmers Carry

Rest 90 Seconds

E) Accumulate 2 minutes of Each

Wt Side Plank Each

Iso Sorensen Hold

Banded Triceps Push Down

Banded Biceps Curls

Leave a Reply