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Wednesday, March 25, 2020

25
Mar

Wednesday, March 25, 2020

CrossFit Surge – CROSSFIT

Metcon (3 Rounds for time)

A) 3 Sets

10-20 Odd Object Ground to Overhead

200m Run or 100 Double Unders/50 Jumping Jacks

Rest 3 Minutes

B) 3 Sets

35 Odd Object Thruster or Squat Jumps

10 Burpees

Rest 3 Minutes

C) 1 set

50 Flutter Kicks (https://youtu.be/VoHnFoltddg)

15 Odd Objects Good Morning (https://youtu.be/0lcPSo2gRoY)

50 Russian Twists

15 Odd Object Good Morning

Metcon (3 Rounds for time)

A) 3 Sets

10 Power Snatch or 20 KB Swings

200m Run or 100 Double Unders

Rest 3 Minutes

B) 3 Sets

35 Wall Ball/DB Thrusters/Odd Object Thruster

10 Burpees

Rest 3 Minutes

C) 1 set

50 Flutter Kicks (https://youtu.be/VoHnFoltddg)

15 Good Morning (empty bar)/KB or DB Good Morning (https://youtu.be/0lcPSo2gRoY)

50 Russian Twists

15 Good Morning (empty bar)/KB or DB Good Morning

Barbell Strength

Barbell Option

A) 3 Sets:

3 Jerk Balance + 3 Shoulder Press

B) 3 Sets:

Shoulder Press From Split Position @3031 x 15

B) 3 Sets

Bent Over Row x 15

Lateral Raise x 20

C) 3 Sets

Back Squat Jump x 5 @15-20% of BS

D) 3 Sets

1 Minute Max Push Ups

1 Minute Max Sit Ups

1 Minute Bench Dips

1 Minute Plank

1 Minute Rest

Competition

Strength

A) 3 Sets:

Bulgarian Split Squat or Split Squat @ 3031 x 15 each

Elbow on Knee External Rotation x 10

Lateral Raise x 15-20

B) 3 Sets:

Strict Towel Pull Up x 6-12

Good morning @3031 x 8

Metcon (Time)

A) 3 Rds

10 Push Press 135/95

200m Run/250m Row

Rest 2 minutes Between Each Round

B) 2 Sets

50 Wall Ball (Go UB)

50 Double Unders

Rest 2:30 Between Each Round

C) 1 Set

30 KB Swings

30 Burpees

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