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