Friday, February 14, 2020
Surge Elite Performance & Fitness – CROSSFIT
Essentials
Metcon (3 Rounds for reps)
AMRAP in 3:30/7 min/For Time: (23 Minute Cap)
20 Double Unders
7 Power Clean
20 KB Swings
7 Push Ups
20 Sit Ups
7 Burpee Pull Ups
20 Wall Balls
7 Walking Lunges ea
20 Box Jumps 24/20
7 Pull Ups + Dips/Push Ups
20 Deadlift
7 Thrusters
20 KB Sumo Deadlift High Pulls
7 Rope Climbs
*Athletes will get 1:30 rest between the 1st AMRAP and 2nd, than 3 minutes rest between the 2nd AMRAP and the For Time component of the WOD. Athletes will use 1 barbell for this workout as well, weights must be changed by the athlete.
Performance
Metcon (3 Rounds for reps)
AMRAP in 3:30/7 min/For Time: (23 Minute Cap)
39 Double Unders
7 Power Clean 155/105
39 KB Swings 55/35
7 Handstand Push Ups
39 Sit Ups
7 Burpee Pull Ups
39 Wall Balls
7 Pistols ea
39 Box Jumps 24/20
7 Muscle Ups
39 Deadlift 155/105
7 Thrusters 135/95
39 KB Sumo Deadlift High Pulls 55/35
7 Rope Climbs
*Athletes will get 1:30 rest between the 1st AMRAP and 2nd, than 3 minutes rest between the 2nd AMRAP and the For Time component of the WOD. Athletes will use 1 barbell for this workout as well, weights must be changed by the athlete.
Competition
Metcon (3 Rounds for reps)
AMRAP in 3:30/7 min/For Time:
39 Double Unders
7 Power Clean 155/105
39 KB Swings 55/35
7 Handstand Push Ups
39 Sit Ups
7 Burpee Pull Ups
39 Wall Balls
7 Pistols ea
39 Box Jumps 24/20
7 Muscle Ups
39 Deadlift 155/105
7 Thrusters 135/95
39 KB Sumo Deadlift High Pulls 55/35
7 Rope Climbs
*Athletes will get 1:30 rest between the 1st AMRAP and 2nd, than 3 minutes rest between the 2nd AMRAP and the For Time component of the WOD. Athletes will use 1 barbell for this workout as well, weights must be changed by the athlete.
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
Snatch from below knee
A) 2 Sets: (Every 90 Seconds)
3 Position Power Clean + Front Squat (RPE 6-7)
B) 5 Sets: (Every 90 Seconds)
Clean x 3-3-2-2-1 @ RPE 7-8
C) 2 Sets: (Every 90 Seconds)
3 Position Power Snatch + Overhead Squat (RPE 6-7)
D) 5 Sets: (Every 90 Seconds)
Snatch x 3-3-2-2-1 (RPE 7-8)
E) 3 Sets:
Front Rack Bulgarian Split Squat x 6 each
Wt. Wall Sit X 45-60 Seconds
Rest 2 Minutes