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Wednesday, March 11, 2020

11
Mar

Wednesday, March 11, 2020

CrossFit Surge – CROSSFIT

Metcon (No Measure)

4 Sets (30 seconds work/30 Seconds rest)

Minute 1 = 10-12 Barbell Hip Thrusts (https://www.youtube.com/watch?v=ZHM4n4aDgXg)

Minute 2 = 15-20 DB Bench Press

Minute 3 = 10-12 DB Lunges

Minute 4 = 15-20 Prone Flat Bench DB Row (https://www.youtube.com/watch?v=gawZfyoeMTQ)

Minute 5 = 8-12 GHD Hip Extension

Minutes 6 = 15-20 DB Lateral Raise (https://www.youtube.com/watch?v=eqlrsNP1ZP4)

*Work for 30 Seconds. The goal is to perform the given rep scheme within the 30 seconds of time. Adjust load appropriately.

B) If time Permits Perform:

8 Sets: Alternating Tabata (20 Seconds work/10 Seconds Rest)

DB Curl (Choose any variation)

DB Skull Crusher (https://www.youtube.com/watch?v=9m5ZpGantbo)

Competition

Metcon (4 Rounds for time)

A) For Time

10-1

Bench Press BW/75% BW

Strict Pull Up

B) 3 Sets

20 Calorie Bike

20 KB Swings 70/55

20 Burpee

20 KB Swings

20 Calorie Bike

Rest 7 Minutes

*NO PACING.

C) 5 Sets: (EMOM)

Minute 1 = 10 Double KB Alternating Single Leg Deadlift

Minute 2 = 30 Seconds Lateral Band Step Overs (https://www.youtube.com/watch?v=ieTCzIh07RI)

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