Friday, June 12, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (Time)
A) 2 Sets:
30 seconds of Hollow/Tuck Hold
30 seconds Bootstraps
30 Seconds Iso Top Hip Extension Hold
30 seconds of Air Squats
30 seconds of Supine Alternating Lying Leg Lifts
60 seconds of Downward Dog Stretch
Rest 30 seconds
B) 4 Sets (Every 2 Minutes)
Back Squat @1111 x 5
or
Tempo Front/Goblet Squat @2111 x 5-8
C) 5 Rds For Time:
20 Alternating Single Leg V-Ups
150 ft. Shuttle Run (25ft x 6)
10 Thrusters or Wall Balls
150 ft. Shuttle Run
Barbell Strength
A) 7 Sets:
Back Squat
Set 1 – 4 reps @ 80-85%
Set 2 – 3 reps @ 85-90%
Set 3 – 2 reps @ 90-95%
Set 4 – 4 reps @ 85-90%
Set 5 – 3 reps @ 90-95%
Set 6 – 2 reps @ 95+%
Set 7 – 6 reps @ 75-80%
B) 4 Rds
Sumo Deadlift @3111 x 8
C) 3 Sets:
Walking Lunge x 20 each
Single Leg RDL x 8 each
D) 3 Sets
Barbell Hip Thrusts x 12-15
Than
3 Sets
Nordic Drops x 6-8
Competition
Metcon (4 Rounds for reps)
2 Sets:
30 seconds of Hollow/Tuck Hold
30 seconds Bootstraps
30 Seconds Iso Top Hip Extension Hold
30 seconds of Air Squats
30 seconds of Supine Alternating Lying Leg Lifts
60 seconds of Downward Dog Stretch
Rest 30 seconds
A) 6 Sets: (EMOM)
Minute 1 = 16-22/10-16 Calorie Bike
Minute 2 = 2 Snatch Lift Offs to Knee + Snatch or 2 Clean Lift Offs to Knee + Clean + Jerk
*Start at 65-70% and build throughout the 6 Sets
B) 4 Sets: (Every 90 Seconds)
Snatch or Clean & Jerk x 1
*Perform all sets where you left off from A
C) 7 Sets: (Every 2:30)
Back Squat
Set 1 – 4 @ 80-85%
Set 2 – 3 @ 85-90%
Set 3 – 2 @ 90-95%
Set 4 – 4 @ 85-90%
Set 5 – 3 @ 90-95%
Set 6 – 2 @ 95+%
Set 7 – 6 @ 75-80%
D) 4 Sets:
AMRAP in 3 Minutes
10 KB Swings
10 Goblet Squats
Rest 1 Minute
AMRAP in 3 Minutes
4 Double DB Hang Clean & Jerk
8 Toe to Bar
Rest 2 Minute
E)3 sets:
Wt. Hip Extensions x 20 @ 1010
Rest 90 seconds
GH Raise x 5-10
Rest 90 seconds