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Wednesday, August 12, 2020

12
Aug

Wednesday, August 12, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 4 Sets: (Every 2 Minutes)

Front Squat x 5 @ 21×1

Elbow on knee External Rotation x 10 each

B) 3 Sets:

Rear Foot Elevated Single Leg

Deadlift x 10 each

Band Pull a Parts x 15

*for single leg deadlift perform with back foot elevated 8-20″, keep distance between feet enough where your shins are still vertical and you feel it in your hamstrings and glutes.

C) AMRAP in 15 Minutes

21 Wall Balls

15 Calorie Row/Bike or 50 Double Unders

9 Deadlifts 225/155

You may choose to perform with a partner with the rep scheme of:

30 Wall Balls

20 Calorie Row/Bike or 75 Double Unders

10 Deadlifts 225/155

Barbell Strength

2 Sets::

Deadbug with Med Ball x 20

https://www.youtube.com/watch?v=-VzpCuWhaNw

Incline T Raise x 10

Copenhagen Hip Adduction x 15 each

https://www.youtube.com/watch?v=xkcOhvzzta0

Incline Y Raise x 10

Ab Wheel or Barbell Rollouts x 8-10

Incline I Raise x 10

Rest 60 seconds

B) 3 Sets:

Close Grip Bench Press x 4-6

Elbow on Knee External Rotation x 8

C) 3 Sets:

Strict Shoulder Press x 4-6

Band Pull a Parts x 15-20

D) 3 Sets:

Deficit Deadlift x 10 @ 55%

Single Arm Overhead Carry x 100 ft. Each

E) 3 Sets:

5 Wt. Supinated Grip Strict Pull Ups

10 Incline DB Batwing Row

15 Prone Flat Bench DB Row

Competition

Metcon (2 Rounds for time)

2 Sets::

Deadbug with Med Ball x 20

https://www.youtube.com/watch?v=-VzpCuWhaNw

Incline T Raise x 10

Copenhagen Hip Adduction x 15 each

https://www.youtube.com/watch?v=xkcOhvzzta0

Incline Y Raise x 10

Ab Wheel or Barbell Rollouts x 8-10

Incline I Raise x 10

Rest 60 seconds

B) 3 Sets:

Close Grip Bench Press x 4-6

Elbow on Knee External Rotation x 8

C) 3 Sets:

Strict Shoulder Press x 4-6

Band Pull a Parts x 15-20

D) 3 Sets:

Deficit Deadlift x 10 @ 55%

Single Arm Overhead Carry x 100 ft. Each

E) 3 Sets:

5 Wt. Supinated Grip Strict Pull Ups

10 Incline DB Batwing Row

15 Prone Flat Bench DB Row

F) 2 sets for times:

400 Meter Run

60 Wall Ball Shots 20/14

40 Alternating DB Snatches 50/35

20 Wall Ball Shots 30/20

100 Double Unders

Rest 4 minutes

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