Friday, January 31, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (Weight)
EMOM
A) 3 Sets For Load
Odd = 5 Thrusters
Even = 15/12 calorie Row
B) 4 Sets For Load
Odd = 3 Thrusters
Even = 8-12 Burpee
C) 5 Sets For Load
Odd = 1 Thruster
Even = 8-12 Toe to Ring
*Goal is to build throughout
Competition
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) 3 Sets
1 Snatch (pause at knee on 1st rep) + 1 Overhead Squat @55-65%
3 Sets:
Snatch Deadlift to knee + 3 Snatch @70-75%
3 Sets:
Snatch x 4 @75-80%
Rest 2 minutes
B) 3 Sets
Snatch Pulls x 4 @ 95-105%
D) 4 Sets:
Tempo Back Squat @31×1 x 4-3-3 @ 60-70%
E) 2 Sets
Heels in Rings Hip Bridge Hamstring Curl x 8-12
Eccentric Only GH Raise x 5-7
Iso Reverse Hyper Hold at top x 20-30 Seconds
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)2 Sets
3 Clean (pause at knee on 1st rep) + 1 Jerk @60-65%
2 Sets:
4 Clean + 1 Jerk @70-75%
2 Sets:
4 Clean + 1 Jerk @75-80%
B) 3 Sets:
Clean Pulls x 4 @95-105%
D) 3 Sets:
Tempo Back Squat @31×1 x 4-3-3 @ 60-70%
E) 2 Sets
Heels in Rings Hip Bridge Hamstring Curl x 8-12
Eccentric Only GH Raise x 5-7
Iso Reverse Hyper Hold at top x 20-30 Seconds
Metcon (Time)
6 Rds For Time
15/12 Calorie Bike
12 Strict Handstand Push Ups
6 Deadlift 315/225