Friday, April 17, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (Time)
For Time:
200 Jump Rope Speed Steps
75 Wall Balls/Thrusters/Odd object
200 Jump Rope Speed Steps
75 Wall Ball/Thrusters/Odd Object
200 Jump Rope Speed Steps
*If using a barbell for the thrusters use 45/35 perform 50 reps
*Speed Step Demo: (https://www.youtube.com/watch?v=nXvcpxhi4pY)
If no rope sub:
https://youtu.be/n5kNfLkZbhg
B)3 Sets:
45 Seconds Wt. Wall Sit
3 x 10 Second Iso Wt. Hip Bridge + 10 Wt. Hip Thrusts (Perform this sequence 3 times)
30 Seconds Wt. Wall Sit
Barbell Strength
A) Snatch/Clean (EMOM)
5 Sets (EMOM)
3 Hang Power Snatch
into
5 Sets (EMOM)
2 Hang Power Snatch
into
5 Sets (EMOM)
3 Hang Power Clean
into
5 Sets (EMOM)
2 Hang Power Clean
*Build throughout. Start with load about 50-60% of max and build from there.
B) 5 Sets:
Back Squat x 3 (Build to Heavy 3)
C) 2 Sets:
Back Squat x 3 @ -10% of B
D) 3 Sets:
45 Seconds Wt. Wall Sit
10 Sumo Deadlifts
30 Seconds Wt. Wall Sit
Hip Thrusts x 1 Minute
E) 1 Set:
100 Reverse Knee to Elbow (https://www.youtube.com/watch?v=-JTd-mYNQl4)
*EMOM Perform 12 Plank Pass Throughs (6/6)
Competition
Strength
A) 5 Sets:
Clean Pull + 2 Hang Power Clean x @ 7-8 RPE
B) 4 Sets:
Snatch Pull + 3 Hang Snatch @ 7-8 RPE
C) 6 Sets: (EMOM)
Front Squat x 3 @70-80%
D) 3 Sets:
Wall Sit x 60 Seconds
Sumo Stance RDL x 8
Wall Sit x 45 Seconds
Barbell Hip Thrusts x 1 Minute
Metcon (Time)
For Time:
150 Double Unders
75 Wall Ball
150 Double Unders
75 Wall Balls
150 Double Unders