Saturday, October 26, 2019

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

With a partner complete

AMRAP in 22 minutes

5 Shoulder to Overhead + 6 Front Squats (115/75)

7 Burpee Box Jump Overs/step overs (24″/20″)

5 Bar Muscle Ups/10 Pull Ups

250/200m row, .4km bike, 200m run (alternate between row, bike, run each round)

*Both Partners will complete given movement before moving onto the next movement. For the run both partners run together.

Competition

Metcon (AMRAP – Rounds and Reps)

With a partner complete

AMRAP in 22 minutes

5 Shoulder to Overhead + 6 Front Squats (155/105)

7 Burpee Box Jump Overs (24″/20″)

5 Bar Muscle Ups

250/200m row, .4km bike, 200m run (alternate between row, bike, run each round)

*Both Partners will complete given movement before moving onto the next movement. For the run both partners run together.

Strength

A) 3 Sets

Tempo Stability Ball DB Press @ 31×1 x 6-8

Rest 20 Seconds

Tempo Dual DB/KB Z Press @21×1 x 8

Rest 20 seconds

Rotational supine ring row (pronated to Supinated) x 12

Rest 2 minutes

B) 3 Sets

Lateral single arm landmine row x 6 each

Rest 20 seconds

Iso top GHD Hip extension hold with DB/kb row @31×1 x 8

Rest 20 seconds

Full ROM DB front Raise + Full ROM DB Lateral Raise + DB Bent over Lateral Raise x 6-8 each

C) 3 Sets

Zottsman Curls @2111 x 8-10

Seated Banded Overhead Triceps Extension x 12-20 (https://youtu.be/kISciv3SsZk)

10 Barbell Sit Ups + 10 Barbell Wipers