Wednesday, October 23, 2019

CrossFit Surge – CROSSFIT

Metcon (2 Rounds for reps)

A) 0-5

500m Row

15 Burpee

B) 5-10

AMRAP

10 DB Floor Press 45/30

5-10 Chin Up (Supinated grip)

C) 10-15

100 Plate Toe Taps (https://youtu.be/grwzM4Ibrhk)

15 Burpee

100 Plate Straddle Hops (https://youtu.be/YB5hhD94Jxk)

D) 15-20

AMRAP

10 DB Incline Press 45/30

5-10 Pronated Grip Pull Ups

E) 24-36

3 sets

Minute 1 = No hand touch split stance Single Arm bent over SB row RT

Minute 2 = Push Ups

Minute 3 = No hand touch split stance Single Arm bent over SB row LT

Minute 4 = Push Ups

Competition

Strength

A) 2 Sets Each

Hidens x 10 each

Bent Over YTW x 6-8 each

Rest 1 Minute

B) 2 sets

10 yard lateral shuffle x 4 each

Seated Cuban press x 5

Rest 1 Minute

C) 4 Sets (EMOM)

3 Position Power Snatch @50-60%

D) 5 Sets (every 90)

Behind the Neck Jerk x 2 (rpe 7-8)

E) 3 Sets: (Every 2 Minutes)

Back Squat x 3 @ 80%

F) 3 Sets: (Perform After WOD)

GHD Russian Twists x 10-15 each

Turkish Get Up x 4 each

Reverse Hyper x 30 seconds

Metcon (Time)

10-1 For Time

Bench Press (BW/75%)

Chin Ups (supinated grip)

*between each set row 10/7 calories