Tuesday, June 18, 2019
CrossFit Surge – CROSSFIT
Metcon (3 Rounds for reps)
2 Rds For Reps (Total push ups, T2B, pull ups)
AMRAP in 2:30
150m Run
15 KB Swing
In Remaining time perform AMRAP:
Dips or Push Ups
Rest 90 Seconds
AMRAP in 2:30
150m Run
15 KB Sumo Deadlift High Pull
In Remaining time perform
AMRAP:
Toe to Bar or Sit Ups
Rest 90 Seconds
AMRAP in 2:30
150m Run
50 yard Double DB Overhead Carry
Strict Pull Ups or Supine Row
Rest 90 Seconds
Competition
Strength
A) 4 Sets:
Clean Pull w/3 seconds eccentric x 4 @ 90-100%
B) 3 sets:
Barbell Shoulder Press x 4 @80-89%
Seated Plate Front Raise x 8
Seated DB Lateral Raise x 8
Prone Incline DB Cobra Raise x 8
C) 3 sets:
Barbell Push Press x 4 @70-79%
Prone on flat bench Barbell Row x 5-7
Metcon (2 Rounds for reps)
Option 1
Ring Muscle Up
Every :30s complete the following
3 Burpees
1 Ring Muscle Up
If you make it to 10:00 min then add 2 more burpees
Continue this until you can no longer complete within the :30s.
If you make it to 15:00 min then add 1 Ring Muscle Up
Scaled Option:
Ring Muscle Up= 3 swinging pull ups
Handstand Push Ups
Every :30s complete the following
3 Burpees
1 Strict Handstand Push Ups
If you make it to 10:00 min then add 2 more burpees
If you make it to 15:00 min then add 1 Strict Handstand Push Up
Continue this until you can no longer complete within the :30s.
Scaled Option:
Strict= 3 Kipping
Today is intended to mimic that “last push” at the end of a work out. How much work can you squeeze in at that last 30s of a work out. We want you blowing through the reps as fast a possible to maximize rest for the remainder of your 30s.
Metcon (2 Rounds for reps)
Option 2
Bar MU
Every :30s complete the following
3 Burpees
1 Bar Muscle Up
If you make it to 10:00 min then add 2 more burpees
If you make it to 15:00 min then add 1 Bar Muscle Up
Continue this until you can no longer complete within the :30s.
Scaled Option:
Bar Muscle Up =3 kipping or butterfly pull ups
Toe to Bar
Every :30s complete the following
3 Burpees
3 Toe to Bar
If you make it to 10:00 min then add 2 more burpees
If you make it to 15:00 min then add 1 Toe to Bar
Continue this until you can no longer complete within the :30s.
Scaled Option:
Toe to Bar = Knee to Chest
Today is intended to mimic that “last push” at the end of a work out. How much work can you squeeze in at that last 30s of a work out. We want you blowing through the reps as fast a possible to maximize rest for the remainder of your 30s.
