Tuesday, March 9, 2021

CrossFit Surge – CROSSFIT

Metcon (Time)

A) 2 Sets:

Bent Over DB/Plate Cuban Press x 5 (https://www.youtube.com/watch?v=2OnF9_7EH6o)

Banded Lateral Steps x 10

Scapular Pull Ups x 5

Banded Good Mornings x 10

Supine Ring Row x 5-10

Russian KB Swing x 10

Overhead Medball Slam x 5

B) For Time: (Perform at 80%)

A) 12-9-6

Strict Pull Up

Handstand Push Up

B) 15-12-9

Pull Up

Dip

*100m Run Between Sets

C) 21-15-9

Toe to Bar

Push Up

*100m Run

Competition

Metcon (Time)

A) 2 Sets:

Bent Over DB/Plate Cuban Press x 5 (https://www.youtube.com/watch?v=2OnF9_7EH6o)

Banded Lateral Steps x 10

Scapular Pull Ups x 5

Banded Good Mornings x 10

Bent Over Lateral Raise x 15

Russian KB Swing x 10

Overhead Medball Slam x 5

B) For Time: (Perform at 80%)

A) 15-12-9

Strict Pull Up

Strict Handstand Push Up

B) 21-15-9

Chest to Bar Pull Up

Ring Dip

*100m Run Between Sets

C) 27-21-15

Toe to Bar

Push Up

*100m Run

C) 3-4 Sets:

10 Single Arm DB Upright Row (each side) (moderate weight, slower tempo down then up)

10 Single DB Arm Shoulder Press (each side) (moderate weight, slower tempo down then up)

10 Deadbug (each side)

45-60 Seconds Hollow Hold