Friday, January 24, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (Weight)
4 Sets For Load
6-5-4-3 Thrusters (AHAP)
Men = 500-400-300-200m Row
Women = 400-300-200-100m row
Rest 2 Minutes
*Goal is to increase pace each set
Strength
3 sets
Bench Single Leg Hip Thrusts x 6 each
12 Landmine Squats
18 High Box Single DB Single Leg Step up (each)
*For step up keep foot on box for all 18 reps. Use the leg of the rig for light assistance
Rest 3 minutes between sets
Strength
Weightlifting Option, Choose based on personal need:
Snatch Option
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) 6 Sets
2 Snatch (pause at knee on 1st rep) + 1 Overhead Squat
Set 1-2 = @60-65%
Sets 3-4 = @70-75%
Sets 5-6 = @75-80%
Rest 2 minutes
B) 5 Sets (EMOM)
Power Snatch x 10 @ 50-55%
C) 4 Sets
Snatch Pulls x 4 @95%
D) 3-4 Sets:
Front Squat x 5 @ 80-90%
E) 3 Sets
Speed Anderson Back Squat 21×1 x 3 @ 60-65%
RDL x 6 @ 65-70% of Back Squat
E) 1 Sets
50 Parallette knee tuck to L-Sit @ 1111
*Every time you break perform 15 Seconds Hollow Hold
Or
75/60 Calorie Bike
*EMOM including 0:00 Perform 8 Parallette knee tuck to L-Sit @ 1111
Clean Option
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)6 Sets
2 Clean (pause at knee on 1st rep) + 1 Jerk
Set 1-2 = @60-65%
Sets 3-4 = @70-75%
Sets 5-6 = @75-80%
B) 5 Sets (EMOM)
Power Clean x 10 @50-55%
C) 4 Sets
Clean Pulls x 4 @95%
D) 3-4 Sets:
Front Squat x [email protected] 80-90%
E) 3 Sets
Speed Anderson Back Squat 21×1 x 3 @ 60-65%
RDL x 6 @ 70-75% of Back Squat
E) 1 Sets
50 Parallette knee tuck to L-Sit @ 1111
*Every time you break perform 15 Seconds Hollow Hold
Or
75/60 Calorie Bike
*EMOM including 0:00 Perform 8 Parallette knee tuck to L-Sit @ 1111
Metcon (Time)
For Time:
30-21-12
Toe to Bar
Wall Ball
Calorie Row