Saturday, October 6, 2018
CrossFit Surge – CROSSFIT
Essentials/Performance
Metcon (3 Rounds for time)
With a Partner Complete:
A) 10 Rds Total: (10 Minute Cap)
5 Hang Clean & Jerk
5 Burpee Assisted Box/Bench Jump Overs
*Partners Alternate Rounds
Rest 3 Minutes
B) 10 Rds Total: (10 Minute Cap)
10 Wall Balls
5 Handstand Push Ups/Push Ups
*Partners Alternate Rounds
Rest 3 Minutes
C) For Time:
40 Medball Sit Up Tosses
80 Plate Overhead Walking Lunge 45/25
40 Medball Sit Up Tosses
Competition
Metcon (3 Rounds for time)
With a Partner Complete:
A) 10 Rds Total: (10 Minute Cap)
5 Hang Clean & Jerk 155/105
5 Burpee Assisted Box Jump Overs
*Partners Alternate Rounds
Rest 3 Minutes
B) 10 Rds Total: (10 Minute Cap)
15 Wall Balls
10/7 Handstand Push Ups
*Partners Alternate Rounds
Rest 3 Minutes
C) For Time:
50 Calorie Row
50 GHD Sit Ups
50 Double KB Overhead Walking Lunge
50 Toe To Bar
50 Calorie Ski
Snatch Balance
3×3 (RPE 6-8)
Push/Pull
3 Sets:
1 1/4 Barbell Incline Press x 5-7
Single Arm Landmine Row x 5-7
Max Alternating Medball Push Ups x 30 seconds
Strict Pronated Pull Up + Supinated Pull Ups + Mixed + Mixed + Neutral Grip x 2-7 each
Bi/Tri
3 Sets:
Axle Bar Curls x 10
Chain Rope Hammer Curl x 10
3 Sets:
Cable Triceps Push Downs x 10
Supine Incline Chain Overhead Triceps Extensions x 10