Friday, December 6, 2019
Surge Elite Performance & Fitness – CROSSFIT
Strength
3 Sets
1 1/4 Back Squat @2111 x 4
Back Foot Elevated Single Leg RDL x 8 Each
1/2 Kneeling Up Downs x 5-8 each
Metcon (AMRAP – Rounds and Reps)
Essentials
AMRAP in 7 Minutes
2-4-6-8-10…etc…
Deadlift
Wall Ball
Burpee
Performance
AMRAP in 7 Minutes
2-4-6-8-10…etc…
Deadlift 95/65
Thruster
Over Bar Burpee
Competition
Strength
A) Big Barbell Warm Up (perform 3 reps of each movement)
Sumo Deadlift
Conventional Deadlift
Hang Muscle Clean
Tall Clean
Front Squat
Front Rack Sotts Press (place heels on plates if need to)
Shoulder Press
Push Press
Push Jerk
Split Jerk
Squat Jerk
Behind the neck snatch grip push press
Overhead Squat
Snatch Balance
Drop Snatch
Tall Snatch
Snatch from below knee
A) 2 Sets: (Every 90 Seconds)
3 Position Muscle Snatch
B) 3 Sets: (Every 90 Seconds)
3 Position Power Snatch @ 65-75%
C) 3 Sets: (Every 90 Seconds)
2 Position (Above knee, just below knee) Snatch PULL @ 80-90% (Pause in each position for 2 count before executing)
D) 4 Sets:
Overhead Squat x 5 @22×1 (RPE 6-7)
E) 3 Sets (perform after wod)
Dual KB Front Rack Curtsy Lunge x 6 each
Back Foot Elevated on Plate/Block Single Leg RDL x 6-8 Each
Reverse Hypers x 45 Seconds
Metcon (Time)
5 Rds For Time: (14 minute Cap)
7 Back Squat (From Rack) @50-60% of 1 RM
5 Clean & Jerk @ 50-60-70-80-85/90%
7 Bar Facing Burpee
*loading on C&J increases each round, last bar is 85-90% depending on previous loads. Can be power for full.