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Tuesday, February 4, 2020

4
Feb

Tuesday, February 4, 2020

CrossFit Surge – CROSSFIT

Warm-up (No Measure)

2 Sets

Banded Triple Threat x 5

Single Arm Upright Row x 10 each

Double KB/DB Farmers Carry x 60 yards (4×15 yards)

Strength

3 Sets:

DB Incline Press x 8 @2111

Hand Anchored DB Single Arm Row x 8 each @2112

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1 Push Ups

*Perform 5 yard seal walk between each set.

Scale with

10-8-6-4-2-5-4-3-2-1

*Perform 5-10 Sit Ups between each set.

Competition

Warm-up (No Measure)

2 Sets

Banded Triple Threat x 5

Single Arm Upright Row x 10 each

Double KB/DB Farmers Carry x 60 yards (4×15 yards)

Strength

A)) Based on Personal Need Choose 2 of the following:

Option 1:

Ring Muscle Up

4-6 Rounds

2-3 – Strict Ring Pull up

1-3 – Strict Muscle Up

3- Ring dip

2-4- Kipping Ring Muscle Up

Complete this entire complex UB

*Scale with kipping/jumping muscle ups

Rest 1:30 min between rounds

Option 2:

Handstand Push Up

4-6 Rounds

2-4 Strict deficit Handstand Push Ups

4-7 Strict Handstand Push Up

6-9 Kipping Handstand Push ups

Rest 1:30 between rounds.

Option 3:

Bar Muscle Up

4-6 Rounds

5 Arch hollow pull to hips

1-3 Bar Muscle Up

5 Arch to Hollow pull to Hips

1-3 Bar Muscle Up

Complete this entire complex UB

Rest 1:30 min between rounds

Option 4:

Toe to Bar

4-6 Rounds

6-8 Knee To Elbow

6-8 Kipping Toe to Bar

6-8 Strict Toe to Bar

This is one large UB set, being able to control body going back into strict T2B

Rest 1:30 between Rounds

B) 3 Sets:

Incline Axle Bar Press x 15-20 (For the 1st 2 sets leave 2-3 reps in the tank. Set 3 perform AMRAP with same weight)

Prone Incline DB Batwing Row @ 2112 x 6-8

Seated Plate Front Raise x 10

Seated Plate Chest Press @2111 x 10 (from a seated upright position bring plate to chest as if performing a push up, than press the plate straight out off the chest so arms are extended in front of body. Perform with a controlled tempo)

Metcon (No Measure)

6 Sets:

12 Seconds rolling Bike Sprint (use the first 2-3 seconds to roll into a full sprint, should be about 9-10 Seconds at full effort)

As quick as possible Into:

8 Overhead Squats From the Floor @ 60% of Overhead Squat

Rest 2 Minutes

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