Friday, February 7, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

Essentials

For Time:

1000/800m Row

50 Wall Ball

15 Pull Ups or 30 Supine Row

Jackie (Time)

For Time

1000m Row

50 Thrusters 45/35

30 Pull Ups

Strength

3 Sets:

Front Foot Elevated DB Split Squat w/3 Seconds decent x 8 each

Hip Extension x 8-12 (If you can perform with weight do so)

Side Plank Hold x 15-20 Seconds

Russian Twist x 20 (10 each)

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

Snatch from below knee

A) 5 Sets: (Every 2 Minutes)

Behind the Neck Jerk x 5-5-3-3-3 @ 75-85%

B) 2 Sets: (Every 90 Seconds)

3 Position Power Clean + Front Squat (RPE 6-7)

C) 5 Sets: (Every 90 Seconds)

Clean x 3-3-2-2-1 @ RPE 7-8

D) 2 Sets: (Every 90 Seconds)

3 Position Power Snatch + Overhead Squat (RPE 6-7)

E) 5 Sets: (Every 90 Seconds)

Snatch x 3-3-2-2-1 (RPE 7-8)

F) 3 Sets:

Front Rack Bulgarian Split Squat x 6 each

Wall Sit X 30-45 Seconds

Rest 2 Minutes

G) 2 Sets (Perform After WOD)

Heels in Rings Hip Bridge Hamstring Curl x 8-12

Iso Reverse Hyper Hold at top x 25-35 Seconds

Reverse Hyper x 8

Jackie (Time)

For Time

1000m Row

50 Thrusters 45/35

30 Pull Ups