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Tuesday, June 9, 2020

9
Jun

Tuesday, June 9, 2020

CrossFit Surge – CROSSFIT

Metcon (3 Rounds for time)

A) 3 Sets:

Single Arm Press x 8-12 @2111 Each

Single Arm DB Row x 8-12 @2111 Each

B) Minutes 0-8 Perform

21 Front Squat

50 Double Unders

15 Front Squat

50 Double Unders

9 Front Squat

50 Double Unders

Minutes 8-16

21-15-9 For Time:

Lateral Burpee Over Bar or DB

Toe to Bar/Ring or V-Ups

Minutes 16-24

AMRAP in 8 Minutes

8 Front Squats

50 Double Unders

8 Lateral Burpee Over Barbell or DB’s

8 Toe to Bar

Barbell Strength

A) 6 Sets

Depth Drop to Broad Jump

Diamond Push Ups x 10-20

Reverse Snow Angels x 20 (https://www.youtube.com/watch?v=ZYIHJ3m6UCo)

(slow and controlled)

B) 3 Sets: (Every 2 Minutes)

Block Deadlift x 4

C) 3 Sets: (Every 2 Minutes Rotation Stations)

Station 1 = Low Bar Back Squat x 5

Station 2 = RDL x 8

Station 3 = Front Rack Step Back Lunge

Station 4 = Bar Pendlay Row x 6-8

D) 3 Sets

10 V-Ups

20 Russian Twists

30 Bicycle Crunches

60 Seconds Plank Hold

Competition

Metcon (Time)

A) 4 Sets: (EMOM)

Minute 1 = Wall Facing Handstand Hold x 30 Seconds

Minute 2 = Bar Muscle Ups x 4-6 or Strict Pull Ups x 8-10

Minute 3 = L-Sit Hold x 20-30 Seconds

B) 3 Sets: (Every 2 Minutes)

High Hang Snatch x 1 @ 60-70%

Into

3 Sets: (Every 2 Minutes)

Hang Snatch x 1 @ 70-80%

Into

3 Sets: (Every 2 Minutes)

2 Position Snatch (Mid Thigh + Just Below Knee) @ 80-85%

C) 3 Sets:

10 DB Devils Press

20 Toe to Bar

30 Single DB Box Step Ups

400m Run

Rest 3 Minutes

D) 5 Sets: (EMOM)

5 Supinated Grip Bent Over Row (Heavy)

5 Wt. Stationary Dips

E) 5 Sets: (EMOM)

5 DB Lateral Raise (Heavy)

5 DB Curl

F) 1 Set:

100 Incline DB Tate Press (https://www.youtube.com/watch?v=cZJ-4Ll3uAo)

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