15
Aug
Wednesday, August 15, 2018
CrossFit Surge – CROSSFIT
Essentials/Performance
Metcon (Time)
With a Partner Perform 3 Rds For Time: (25 Minute Cap)
300m Forwards Sled Drag
300m Backwards Sled Drag
*weight should be a weight you can continuously move with your partner. Only one partner works at a time.
Competition
Metcon (Time)
3 Rds For Time:
200m Backwards Sled Drag
200m Sled Push
Essentials/Performance Strength
Push/Pull
3 Sets:
Step Ups x 6 each
Barbell Upright Row x 12-15
Single Leg RDL x 6 each
Band Pull a Parts x 30
Competition -Strength
Metcon (No Measure)
3-4 Sets: (EMOM)
Minute 1 = 20-30 yard Yoke Carry @ 85% of 1RM Back Squat
Minute 2 = 8 Stone/Sandbag to Shoulder 150/100
Minute 3 = 20-30 yard Handstand Walk (2-3×10 yards, must kick down every 10 yards)
Minute 4 = 15-18/12-16 Calorie Bike
Push/Pull
3 Sets:
Step Ups x 6 each
Barbell Upright Row x 12-15
Single Leg RDL x 6 each
Band Pull a Parts x 30