Saturday, October 2, 2019
CrossFit Surge – CROSSFIT
Metcon (AMRAP – Rounds and Reps)
In Teams of 3 Perform
AMRAP in 21 Minutes
15-20 Partner Medball Sit up tosses
15-20 Dips
20-30 Pull Ups
30-40 Wall Ball
Calorie Row or Bike
*2 Partners can work on the 20, 20, 30, 40 section and may break up reps as wish. Must finish given exercise before moving onto next. 3rd partner must row or bike. Partners may switch out at any point, must ALWAYS have 1 partner rowing or bike in order for other 2 to work. Score will be total rounds a& Reps for 20-50 and total calories.
If team of 2 perform AMRAP in 21 minutes
15-20 Partner Medball Sit up tosses
15-20 Dips
20-30 Pull Ups
30-40 Wall Ball
40-50 Calorie Row or bike
*Partners may distribute reps as they wish. Must finish given movement before moving on to next.
Competition
Metcon (AMRAP – Rounds and Reps)
In Teams of 3 Perform
AMRAP in 21 Minutes
20 GHD Sit Up
30 Ring Dips
40 Pull Ups
50 Wall Ball
Calorie Row or Bike
*2 Partners can work on the 20, 30, 40, 50 section and may break up reps as wish. Must finish given exercise before moving onto next. 3rd partner must row or bike. Partners may switch out at any point, must ALWAYS have 1 partner rowing or bike in order for other 2 to work. Score will be total rounds a& Reps for 20-50 and total calories.
If team of 2 perform AMRAP in 21 minutes
20 GHD Sit Up
30 Ring Dips
40 Pull Ups
50 Wall Ball
60 Calorie row or bike
*Partners may distribute reps as the wish. One partner works at a time. Must finish all reps of given movement before moving to next.
Strength
A) 3 Sets
Tempo Dual DB/KB Z Press @21×1 x 5-7
Rest 20 seconds
Lateral single arm landmine row x 6 each
Rest 20 seconds
Full ROM DB front Raise + Full ROM DB Lateral Raise + DB Bent over Lateral Raise x 6-8 each
B) 3 sets
Close grip bench @2111 x 4-6
Rest 30 Seconds
Tempo Stability Ball Duel DB Close Grip Supine Press @ 21×1 x 6-8
Rest 30 seconds
Rotational supine ring row (pronated to Supinated) x 8
Rest 2 minutes
C) 3 Sets
Zottsman Curls @2111 x 8-10
Seated Banded Overhead Triceps Extension x 12-20 (https://youtu.be/kISciv3SsZk)
GHD Razor Curls x 5-10
