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Saturday, September 7, 2019

7
Sep

Saturday, September 7, 2019

CrossFit Surge – CROSSFIT

Essentials

Metcon (AMRAP – Rounds and Reps)

With a Partner Complete

AMRAP 25 Minutes

A) 16×20 yrd plate push (Partners Alternate Every 20 yards)

In Remaining time:

B) 2 Rds

10 Pull ups/Supine Row

10 Push ups

10 KB Swings

10 Toe to Bar

10 Box Jump/Step Up Overs

Performance

Metcon (AMRAP – Reps)

With a Partner Complete

AMRAP 25 Minutes

A) 20×20 yrd plate push (Partners Alternate Every 20 yards)

In Remaining time:

B) 2 Rds

10 Pull ups

10 Push ups

5 Hang Power Clean

10 Toe to Bar

10 Box Jump Overs

Wt = 135/95 add 10/5# every time you complete 2 Rds

Competition

Metcon (AMRAP – Rounds)

With a Partner Complete

AMRAP 25 Minutes

A) 800m sled push (empty)

In Remaining time :

B) 2 Rds

10 Pull ups

10 Push ups

5 Hang Power Clean

10 Toe to Bar

10 Box Jump Overs

*Partners alternate movements

Wt = 155/105 add 10/5# every time you complete 2 Rds

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) 400m Offset Overhead Barbell Carry

*Every 100m Perform 12 Reverse Grip Bent Over Barbell Row (6 each Direction), Rotate Bar and continue to next 100m

C) 3-4 Sets

10 Decline JM Press

15 Curl Variation

10 Top half GHD Sit Up + 20 GHD Russian Twists + 10 GHD Sit Ups

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