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Saturday, October 13, 2018

13
Oct

Saturday, October 13, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

Metcon (Time)

With a Partner Complete For Time: (21 Minute Time Cap)

A) 2 Rds

15 Anchored Sit Ups

12 Pull Ups (If you have C2B do so)

9 Overhead Squats 115/85

B) 2 Rds

12 Anchored Sit Ups

9 Pull Ups

7 Overhead Squats

C) 2 Rds

9 Anchored Sit Ups

6 Pull Ups

5 Overhead Squats

D) 2 Rds

5 Thrusters

6 Pull Ups

9 Sit Ups

E) 2 Rds

7 Thrusters

9 Pull Ups

12 Anchored Sit Ups

F) 2 Rds

9 Thrusters

12 Pull Ups

15 Anchored Sit Ups

Partners Alternated Movements

Competition

Metcon (Time)

With a Partner Complete For Time:

18 GHD Sit Ups

15 Chest to Bar Pull Ups

12 Overhead Squats 135/95

15 GHD Sit Ups

12 Chest to Bar Pull Ups

9 Overhead Squats

12 GHD Sit Ups

9 Chest to Bar Pull Ups

6 Overhead Squats

6 Thrusters

9 Chest to Bar Pull Ups

9 GHD Sit Ups

9 Thrusters

12 Chest to Bar Pull Ups

15 GHD Sit Ups

12 Thrusters

15 Chest to Bar Pull Ups

18 GHD Sit Ups

Upper

3 Sets:

Alternating From Top Incline DB Press x 5-7 @21×1 x 4-6 each

DB Seated Cuban Press x 6-8 each

Prone on Bench Iso DB Row Hold x 20-30 Seconds

Prone on Bench DB Row x 10-12

Prone on Bench DB Lateral Raise x 12-15

Lower

3 Rds:

4 Double KB/DB Overhead Walking Lunge + 8 Double KB/DB Front Rack Walking Lunge + 12 Double KB/DB Suitcase Walking Lunge (AHAP Unbroken)

Reverse Hypers x 7-10

Bi/Tri/Ham

1 Set:

100 Banded Biceps Curl

100 Banded Triceps Extensions

150 Prone on Stomach Banded Hamstring Curls

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