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Saturday, October 3, 2020

3
Oct

Saturday, October 3, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Reps)

With a Partner Perform:

3 Rds For Reps

2 Minutes Bench Press 135/95

2 Minutes Toe to Bar/Ring

2 Minutes Deadlift 185/125

2 Minutes Med ball Sit Up Tosses

2 Minutes Row/Bike For Calories

2 Minutes Rest

*1 Partner works at a time. You may also change the order for strategy with your partner.

Competition

Metcon (AMRAP – Reps)

With a Partner Perform:

3 Rds For Reps

2 Minutes Bench Press 155/105

2 Minutes Toe to Bar

2 Minutes Deadlift 205/135

2 Minutes GHD Sit Ups

2 Minutes Row/Bike For Calories

2 Minutes Rest

*1 Partner works at a time. You may also change the order for strategy with your partner.

Strength

A) 3 Sets:

Incline DB Press @2111 x 5-7

Prone on Flat Bench DB Row x Max Reps (Use same weight for all 3 sets, goal is 12-20 reps)

B) 3 Sets:

Feet Elevated Double KB RDL x 12

DB Skull Crushers x 12

Prone Incline DB Curls x 12

Banded Front Raise to Band Pull a Parts x Max Reps

C) 3 Sets:

Single Leg Barbell Glute Bridge x 10 each

Reverse Hypers x 20

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