Wednesday, November 6, 2019

CrossFit Surge – CROSSFIT

Strength

3 Sets

Hand Anchored Single Arm DB Row Alternating Pronated/Supinated Grip x 6 each

Banded Face Pulls x 10-15

Banded Pull aparts x 15-20

Dual KB Front Rack Carry x 30 yards (2×15)

Single Arm KB/DB Overhead Carry x 30 yards (2×15)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes

5 DB Power Clean 50/35

5 DB Push Up + Renegade Row

20 Double Unders

Competition

Strength

A) 2 Sets Each

Zig Zag Lateral Bounds with Bounce x 5 each (https://youtu.be/ENf2H8ZVmDI)

Bent Over YTW x 6-8 each

Rest 1 Minute

B) 2 sets

Multi Directional Jump to Box Jump x 3 each (https://youtu.be/7f2ZwzKXThI)

Seated Cuban press x 5

Rest 1 Minute

C) Ring MU

3 Rounds

3 hollow pull RMU

https://vimeo.com/191244692/86fc0687ed

10 swinging ring pull ups

3 hollow pull RMU

Rest 1:00 between rounds. Try to complete each round unbroken

D) 3 Sets (every 2:30)

Barbell Shoulder Press x 5

Hand Anchored Single Arm DB Row Alternating Pronated/Supinated Grip x 6 each

E) 3 Sets (every 2:30)

2 Behind the Neck Jerk + 1 Front Rack Jerk (rpe 7-8)

Banded Face Pulls x 10-15

F) 3 Sets: (Every 2 Minutes)

4 Seconds Pause at Parallel Safety Bar Bulgarian Split Squat X 3rm each

Band Pull a Parts x 10-15

Metcon (Time)

4 Sets

1 minute Bike (Goal increase distance each set)

200m Run

75 Double Unders

Rest 2 Minutes