Monday, November 23, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (Time)
A) 2 Sets:
TKE x 15
Squat to Forward Lunge + Backward Lunge x 5 each
Banded Good Morning x 15
Single Leg Glute Bridge w/3 second hold at top x 5 each
B) For Time:
10 Deadlift 255/175
20 Pull Ups
30 Box Jumps
40 Sit Ups
50 Single Arm Alternating DB Snatch 50/35 (25/25)
40 Sit Ups
30 Box Jumps
20 Pull Ups
10 Deadlift
C) 2-3 Sets: (If Time Permits)
30-45 Seconds Wall Sit
Tempo Heels Elevated Goblet Squat @ 3131 x 5
Heel Elevated Goblet Squat (No Tempo) x 10
Iso Top Hip Extension Hold x 20-40 Seconds
Rest 2 Minutes
Competition
Metcon (Time)
A) 2 Sets:
TKE x 15
Squat to Forward Lunge + Backward Lunge x 5 each
Banded Good Morning x 15
Single Leg Glute Bridge w/3 second hold at top x 5 each
B) 4 Sets:
5 Double DB Squat Jump
5 Unweighted Vertical Jump
20 Seconds Bike Sprint
C) Progressive Warm Up (start with empty bar and build from there)
3 sets:
Overhead Squat x 5
(try to use a progressively narrower grip for every set)
Into:
2 Sets:
Front squat x 5 @ 2210
Into:
2 Sets:
1 1/4 Front Squat x 5
D) 3 Sets: (Every 90 Seconds)
Snatch Pull + Hang Muscle Snatch + Power Snatch (Building)
Into:
3 Sets: (Every 2 Minutes)
Power Snatch + Snatch (Building)
Into:
5 Sets: (Every 2:30)
Snatch (Build to today’s 1 RM)
E) 3 Sets:
Front Racked KB Front Squats x 5 @ 3131
Rest 15 seconds
Front Racked KB Front Squats x 10 @ 10X0
Rest 15 seconds
Alternating Lunges with Farmer’s Carry x 20 @ 10X0 (10/10)
(step forward to start each repetition and drive back to the starting position)
Rest 2 minute
F) For Time:
10 Deadlift 255/175
20 Pull Ups
30 Box Jumps
40 Sit Ups
50 Single Arm Alternating DB Snatch 50/35 (25/25)
40 Sit Ups
30 Box Jumps
20 Pull Ups
10 Deadlift