Friday, August 28, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (AMRAP – Rounds and Reps)
A) 4 Sets: (Every 90 Seconds)
3 Position Snatch Deadlift + High Hang Snatch High Pull + 3 Position Power Snatch (High Hang + Above the Knee + Floor) + 3 Overhead Squat
Home
DB High Pull + 2 DB Hang Snatch x 3 each
B) 3 Sets:
Bench Press
Set 1 = 3 @ 70%
Set 2 = 3 @ 80%
Set 3 = Max Reps @ 90%
*Perform Between Each Set:
If you performed the strict Pull Up Perform
3×6 Tempo Strict Pull Ups @ 3111 (The slow eccentric is the focus. If you can perform unbroken you may add weight. If you’re unable to perform unbroken, add a band for light assistance to insure you perform unbroken.)
If you performed the single arm bent over row test, perform 3×8 @ 2111 @ 80% on each arm. If you had an imbalance use the lower weight performed during the test.
Home Gym:
3 Sets:
Floor Press x 8-12 @3111
Bent Over Row x 8-10 @ 2111
Supermans x 12-15
C) AMRAP in 7 Minutes
8 Overhead Squat 95/65
4 Burpee Pull Ups
Home Gym
AMRAP in 7 Minutes
8-12 Overhead Squat or Goblet Squat
4 DB Push Up + Renegade Row + DB Deadlift
Barbell Strength
A) 3 Sets: (Every 90 Seconds)
Drop Snatch x 2
Followed by
3 Sets: (Every 90 Seconds)
Behind the Neck Shoulder Press From Split Jerk Position x 5
B) 10 Sets: (EMOM)
Snatch x 1 @80-85%
C) 10 Sets: (Every 90 Seconds)
Squat Clean Thruster x 2 @ (RPE 7-8)
D) 4 Sets: (Every 3 Minutes)
Back Squat x 10
Sets 1-2: 90% of 10RM
Sets 3-4: 85% of 10RM
Competition
Metcon (Time)
A) 3 Sets: (Every 90 Seconds)
Drop Snatch x 2
Followed by
3 Sets: (Every 90 Seconds)
Behind the Neck Shoulder Press From Split Jerk Position x 5
B) 10 Sets: (EMOM)
Snatch x 1 @80-85%
C) 10 Sets: (Every 90 Seconds)
Squat Clean Thruster x 2 @ (RPE 7-8)
D) 3 Sets: (Every 3 Minutes)
Back Squat x 10
Sets 1-2: 90% of 10RM
Sets 3: 85% of 10RM
AMRAP in 6 Minutes
12 Overhead Squats 115/75
4 Ring Muscle Up
Rest 4 Minutes
For Time:
5-4-3-2-1 Legless Rope Climb
*Perform 10 Strict handstand Push Ups between sets. (40 total reps, don’t perform HSPU after set of 1)