Call Us: (720) 335-5591

Saturday, October 2, 2019

2
Nov

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

Leave a Reply