Friday, July 24, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (AMRAP – Rounds and Reps)
A) 3 Sets: (Every 2:30)
Bench Press
Set 1 = 5 @ 65%
Set 2 = 5 @ 75%
Set 3 = Max Reps @ 85%
*Perform Between Each Set:
If you performed the strict Pull Up Perform
3×8 Tempo Strict Pull Ups @ 3111 (The slow eccentric is the focus. If you can perform unbroken you may add weight. If you’re unable to perform unbroken, add a band for light assistance to insure you perform unbroken.)
If you performed the single arm bent over row test, perform 3×12 @ 2111 @ 70-75% on each arm. If you had an imbalance use the lower weight performed during the test.
AMRAP in 15 Minutes
2 Devil’s Press
5 Pull Ups + 5 Dips or If you’re able to perform 3 Bar Muscle Ups
10 Single Arm Thrusters (5/5)
4 Devil’s Press
5 Pull Ups + 5 Dips or If you’re able to perform 3 Bar Muscle Ups
10 Single Arm Thrusters (5/5)
6 Devil’s Press
5 Pull Ups + 5 Dips or If you’re able to perform 3 Bar Muscle Ups
10 Single Arm Thrusters (5/5)
8 Devil’s Press
5 Pull Ups + 5 Dips or If you’re able to perform 3 Bar Muscle Ups
10 Single Arm Thrusters (5/5)
etc….
Barbell Strength
A) 2 Sets:
Push Up + Shoulder Tap x 5-10
Bent Over YTW x 5
Goblet Squat @3311 x 5
Plank Hold on Elbows x 45-60 Seconds
A) 5 Sets:
Hang Power Snatch + Power Snatch @ RPE 6-7
B) 4 Sets:
Barbell Z-Press x 8
Strict Wide Grip Pull Up x 6-8
C) 3 Sets
DB Bench or Floor Press x 12
Band Pull A Parts x 20-30
D) 3 Sets
Dips x 8-12
6 Way Shoulder Raise x 6
E) 2 Sets
Diamond Push Ups @ 1111 x Max
Pronated Grip Bent Over Row x 1 Minute Max
Wide Grip Push Ups @ 1111 x Max
Supinated Grip Bent Over Row x 1 Minute Max
Normal Width Push Ups @ 1111 x Max
Competition
Metcon (AMRAP – Rounds and Reps)
2 Sets:
LAX Ball Lat Arm Abduction/Adduction x 6-8 each
Single Arm Upright Row x 12 each @3121
LAX Peanut Thoracic Smash x 30 Seconds
DB/KB Windmill x 6 each
Banded Wrist DB Shoulder Press @3131 x 8-10
Banded Face Pulls x 20
A) 3 Sets (Every 2 minutes)
Squat Jerk x 3
Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
B) 5 Sets
High Blocks Power Snatch or Power Clean (Bar should be set at mid thigh in starting position)
*Build to today’s heavy
Into
4 Sets (Every 90 Seconds)
Snatch or Clean from the floor x 1 @ same load used for the heavy from the blocks. Focus on making contact in the same location achieved with the blocks. This may require you to be more patient.
C) 4 Sets (Every 2 Minutes)
Back Squat
Set 1 = 4 @ 65-70%
Set 2 = 3 @ 75-80%
Set 3 = 2 @ 80-85%
Set 4 = 1 @ 85-90%
Than
3 Set
Back Squats x 2 @ 85-88%
D) AMRAP in 15 Minutes
2 Devil’s Press 50/35
3 Ring Muscle Ups
10 Wall Balls
4 Devil’s Press
3 Ring Muscle Ups
10 Wall Balls
6 Devil’s Press
3 Ring Muscle Ups
10 Wall Balls
8 Devil’s Press
3 Ring Muscle Ups
10 Wall Balls
etc….