Friday, April 24, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (2 Rounds for reps)
A) AMRAP in 5 Minutes
6 DB/Barbell Clean or Plate/Odd Object Ground to Overhead
5 Handstand Push Ups
4 Burpee
B) 2 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
C) AMRAP in 5 Minutes
5 DB/Barbell Clean or Plate/Odd Object Ground to Overhead
4 Handstand Push Ups
3 Burpee
D)2 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)
3 Sets (EMOM)
3 Power Snatch
into
3 Sets (EMOM)
2 Power Snatch
into
3 Sets (EMOM)
1 Power Snatch
into
3 Sets (EMOM)
3 Power Clean
into
3 Sets (EMOM)
2 Power Clean
into
3 Sets (EMOM)
1 Power Clean
*Build throughout.
B) 5 Sets:
Back Squat x 2 (Build to Heavy 3)
C) 2 Sets:
Back Squat x 2 @ -10% of B
D) 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
Competition
Metcon (No Measure)
A) 2 Sets:
Serratus Wall Slide
Prone YTW Iso Holds x 20 Seconds Each
Clamshell x 5 Each w/3 seconds hold
Plank March x 6-8 each (https://www.youtube.com/watch?v=Uw83y7v63W8)
Seated Box Jump x 4
B) 5 Sets:
Power Snatch + Overhead Squat + 2 Snatch @ 6-7 RPE
C) 4 Sets:
Clean + 2 Front Squat + Jerk + Clean + Jerk @ 6-7 RPE
D) 3 Sets: (Perform After WOD)
Wall Sit x 60 Seconds
Sumo Stance RDL x 6
Wall Sit x 45 Seconds
3 x 10 Second Iso Wt. Hip Bridge + 10 Wt. Hip Thrusts (Perform this sequence 3 times)
Metcon (AMRAP – Rounds and Reps)
AMRAP in 16 Minutes
4 Clean & Jerk 165-185/110-125
5 Deficit Handstand Push Ups 4/2″
9/7 Calorie Row/Bike or 100m Run