Friday, July 3, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (Time)
A) 2 Sets:
Banded Good Mornings x 20
Bird Dogs x 20
Clamshells x 20 (10/10)
Wall Climbs x 2-3 or Inch warm x 4-6
B) 3 Sets
Front Squat x 5 @21×1
Bent Over YTW x 8 each
or
Goblet Squat x 12-10-8
Bent Over YTW x 8 each
C) 3 Rds For Time:
400m Run
21 Sit Ups
12 Burpee
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 (2 Rounds for time)
2 Sets:
Banded Good Mornings x 20
Single Arm Upright Row x 12 each @3121
Bird Dogs x 20
DB/KB Windmill x 6 each
Banded Lateral Steps x 20 each
Wall Climbs x 2-3 or Inch warm x 4-6
A) 3 Sets (Every 2 minutes)
Push Jerk + 3 Clean Grip Overhead Squat
B) 5 Sets (Every 2 Minutes)
Pause Power Snatch (Pause off the floor at the knee for 3 seconds each rep)
Sets 1-2 = 2 @ 75%
Sets 3-5 = 1 @ 80-85%
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 Sets (Every 3 Minutes)
Back Squats x 4 @ 80%
D) For Time:
800m Run
50 KB Swings 70/55
At the 15 Minute Mark Perform:
For Time:
15-12-9 Bar Muscle Up
12-9-6 DB Devils Press 50/35