Friday, August 14, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 4 Sets: (Every 90 Seconds)

High Hang Snatch High Pull + 2 High Hang Power Snatch (High Hang + Above the Knee) + 3 Overhead Squat

Home

DB High Pull + 2 DB Hang Snatch x 3 each

B) 3 Sets:

Minute 1 = DB Floor Press x 6-8 @ 2111

Minute 2 = Supinated Grip Bent Over Row x 8-10

Minute 3 = Prone Incline DB Lateral Raise x 15

C) AMRAP in 5 Minutes

5 Thrusters 95/65

5 Ring Push Up

15 Double Unders

Barbell Strength

A) 2 Sets:

Push Up + Shoulder Tap x 5-10

Bent Over YTW x 5

Goblet Squat @3311 x 5

Plank Hold on Elbows x 45-60 Seconds

A) 5 Sets:

Hang Power Snatch + Power Snatch @ RPE 6-7

B) 4 Sets:

Barbell Z-Press x 8

Strict Wide Grip Pull Up x 6-8

C) 3 Sets

DB Bench or Floor Press x 12

Band Pull A Parts x 20-30

D) 3 Sets

Dips x 8-12

6 Way Shoulder Raise x 6

E) 2 Sets

Diamond Push Ups @ 1111 x Max

Pronated Grip Bent Over Row x 1 Minute Max

Wide Grip Push Ups @ 1111 x Max

Supinated Grip Bent Over Row x 1 Minute Max

Normal Width Push Ups @ 1111 x Max

Competition

Metcon (2 Rounds for time)

A) 3 Sets: (Every 90 Seconds)

Drop Snatch x 2

Followed by

3 Sets: (Every 90 Seconds)

Behind the neck press in split position x 5

B) 10 Sets: (EMOM)

Snatch x 1 @70-75%

C) 10 Sets: (Every 90 Seconds)

Squat Clean Thruster x 2 @ (RPE 6-7)

D) AMRAP in 6 Minutes

12 Thrusters 95/65

4 Ring Muscle Up

Rest 4 Minutes

For Time:

10/7 Rope Climb

25 Strict Ring Dips @ 1111

10/7 Rope Climb