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Saturday, September 14, 2019

14
Sep

Saturday, September 14, 2019

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

With a Partner Complete AMRAP in 14 Minutes

P1 = 200m Run

P2 .= AMRAP

12 Single Arm DB Snatch 6/6 or KB Swings

10 Single Arm Overhead Lunges (5/5) or Plate Overhead Lunges

4 Ring Muscle Up or 6-8 Dips

*Partner running will dictate time in which other partner is performing amrap. Pick up where other partner left off.

B) 2 sets

Sit Ups (Partner holds plank)

Partner Seated Med ball Lateral Toss

Partner Seated Med ball Lateral Toss

C) 2 Sets (alternating 20 seconds on/10 seconds off)

Barbell supinated Curl

Banded triceps push down

Pronated Barbell Curl

Banded overhead triceps extensions

Metcon (AMRAP – Rounds and Reps)

With a Partner Complete AMRAP in 14 Minutes

P1 = 200m Run

P2 .= AMRAP

12 Single Arm DB Snatch 6/6

10 Single Arm Overhead Lunges (5/5)

4 Ring Muscle Up

*Partner running will dictate time in which other partner is performing amrap. Pick up where other partner left off.

B) 2 sets (20 seconds on/10 seconds off)

GHD Sit Ups (Partner holds plank)

Partner Seated Med ball Lateral Toss

Partner Seated Med ball Lateral Toss

C) 2 Sets (alternating 20 seconds on/10 seconds off) (Can Perform as Part D of Strength)

Barbell supinated Curl

Banded triceps push down

Pronated Barbell Curl

Banded overhead triceps extensions

Strength

A)4 Sets:

Single Arm Landmine Press x 5-7 each @ 3111

Single Arm Bent Over Landmine Row x 5-7 each @ 3111

B) 3-4 sets

Wt Strict Pull Up Complex x 4-6 each (wide, neutral, supinated) @21×1

Between each hand position perform wt strict stationary dips x 5-7 @2211

C) 400m Single Arm Farmers carry (alternate hands every 100m)

*Every 100m Perform 8-10 Single Arm chainsaw rows each

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