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Saturday, September 26, 2020

26
Sep

Saturday, September 26, 2020

CrossFit Surge – CROSSFIT

Metcon (Time)

With a Partner Perform:

For Time:

1600m Interval Run (4x200m each)

40 Bench Press 165/110

50 Partner Medball Sit Ups Tosses

30 Strict Pull Ups

1200m Run (3x200m each)

30 Bench Press 185/125

40 Partner Medball Sit Ups Tosses

40 Pull Ups

800m Run (2x200m each)

20 Bench Press 205/135

30 Partner Medball Sit Ups Tosses

50 Pull Ups

*1 person works at a time. Partners may distribute reps as they wish. Partners alternate 200m runs.

Competition

Metcon (Time)

With a Partner Perform:

For Time:

1600m Interval Run (4×200 each)

40 Bench Press 185/125

50 GHD Sit Ups

60 Pull Ups

1200m Run (3x200m each)

30 Bench Press 205/135

40 GHD Sit Ups

50 Chest to Bar Pull Ups

800m Run (2x200m)

20 Bench Press 225/155

30 GHD Sit Ups

40 Bar Muscle Up

*1 person works at a time. Partners may distribute reps as they wish. Partners alternate 200m runs.

Strength

A) 3 Sets:

Incline DB Press x 8

Prone on Flat Bench DB Row x 8

B) 3 Sets:

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:

Reverse Hypers x 20

Front Rack Step Ups x 8 each

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