Friday, October 30, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (AMRAP – Rounds and Reps)
0-4 Perform:
AMRAP in 4 Minutes:
5 Deadlift 185/125
5 Bench Press 135/95
5 Lateral Burpee Over Bar
4-8 Perform:
30/20 Calorie Row/Bike
8-12 Perform:
AMRAP in 4 Minutes:
5 Deadlift 185/125
5 Bench Press 135/95
5 Lateral Burpee Over Bar
12-16 Perform:
30/20 Calorie Row/Bike
16-20 Perform:
AMRAP in 4 Minutes:
5 Deadlift 185/125
5 Bench Press 135/95
5 Lateral Burpee Over Bar
20-24 Perform:
30/20 Calorie Row/Bike
24-28 Perform:
AMRAP in 4 Minutes:
5 Deadlift 185/125
5 Bench Press 135/95
5 Lateral Burpee Over Bar
*For the 4 minute AMRAP, pick up where you left off on the pervious 4 minute set.
Competition
Metcon (AMRAP – Rounds and Reps)
3 Sets: (EMOM)
Minute 1 – 20-30 Seconds Freestanding Handstand Hold x 20-30 seconds or Nose to Wall Handstand Hold or Shoulder Taps or Iso Hold x 20 shoulder taps or 30 Seconds Hold
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Roll to Candle Stick x 8-10
Minute 3 – Earthquake Bar Overhead Hold x 30-45 seconds
into:
B) 3 Sets:
45-60 Seconds Goblet Squat Hold
5 High Box Step Ups each
5 High Box Jump with step down
C) 4 Sets:
Tempo Front Squat x 2 @51×1 @ 65-70%
Wt. Strict Pull Ups x 8-6-5-4
D) 0-4 Perform:
AMRAP in 4 Minutes:
5 Deadlift 315/205
5 Bench Press 205/135
5 Lateral Burpee Over Bar
4-8 Perform:
30/20 Calorie Row/Bike
8-12 Perform:
AMRAP in 4 Minutes:
5 Deadlift 275/185
5 Bench Press 185/125
5 Lateral Burpee Over Bar
12-16 Perform:
30/20 Calorie Row/Bike
16-20 Perform:
AMRAP in 4 Minutes:
5 Deadlift 225/155
5 Bench Press 155/105
5 Lateral Burpee Over Bar
20-24 Perform:
30/20 Calorie Row/Bike
24-28 Perform:
AMRAP in 4 Minutes:
5 Deadlift 185/125
5 Bench Press 135/95
5 Lateral Burpee Over Bar
*For the 4 minute AMRAP, pick up where you left off from previous 4 minutes.