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Wednesday, December 26, 2018

26
Dec

Wednesday, December 26, 2018

CrossFit Surge – CROSSFIT

Lower

3 Sets:

DB Step Back Lunge x 5 RT

DB Step Up x 5 RT

DB RDL x 10

DB Step Back Lunge x 5 LT

DB Step Up x 5 LT

DB RDL x 10

Rest 20 Seconds

Max Rep KB 1 1/4 Goblet Squat x 60 Seconds

Rest 2 Minutes

Upper push/pull

3 sets:

Single Arm Landmine Press x 8-10 each

Prone Incline Bench Batwing DB Row x 8-10

Feet Elevated Medball Push Ups (set up level to medball) x Max Reps

Inverted Barbell Row x Max Reps

Competition

Metcon (8 Rounds for reps)

A) 4 Sets: (For Load/Distance)

3 Muscle Clean

5 Thrusters

2 Minutes Row for Distance (Goal to increase distance each set)

Rest 2 Minutes

Rest 3 Minutes

B) For Time

18-15-12-9

Parallette Handstand Push Ups (Set up deficit in which you can perform at least 6 reps)

*60 yard Farmers Carry

Rest 3 Minutes

C) EMOM x 8 Sets (4/4)

Odd = 10 GHD Sit Ups + Max Rep Ring Push Ups

Even = 10 KB Swings + Max Rep Supine Ring Row

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