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