Friday, June 26, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (AMRAP – Reps)
A) 1 Set
200m jog or 30 seconds bike
100 ft Single Arm Overhead Carry Each
10 RT Arm Suitcase Deadlifts
100 ft Right Arm Suitcase Carry
10 LT Arm Suitcase Deadlifts
100 ft LT Arm Suitcase Carry
30 Seconds Air Squats
30 Seconds of Side Planks Per Side
B) 3 Sets
Front Squat x 5
Bent Over YTW x 8 each
or
Goblet Squat x 12-10-8
Bent Over YTW x 8 each
C) 3 Sets:
AMRAP in 5 Minutes
10 Back or Front Rack Step Ups (5/5 Building)
15 Heels Elevated DB/KB Goblet Squat
20 Toes Elevated DB/KB RDL
In Remaining Time Perform AMRAP
5 Supine Row @ 2111
7 Sit Ups
Rest 1 Minute
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 (Calories)
A) 3 Sets (Every 2 minutes)
Clean Grip Overhead Squat x 5
B) 5 Sets (Every 2 Minutes)
Power Snatch + Hang Power Snatch
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) 2 Sets:
Prone DB or Banded Hamstring Curls x 8 @ 4111 (https://www.youtube.com/watch?v=cSzoVHHnuu0)
Rest 30 seconds
Reverse Hypers x 15
Rest 60 seconds
E) 6-10 Sets For Max Calories: (Every 3 Minutes)
30 seconds Bike
(these should be maximal efforts every set)
30 seconds of Air Squats
*If you have a weighted vest wear it!
F) (Optional Additional Strength)
2-3 Sets:
100 ft. Overhead Yoke Carry
60 Second Sled Push (should be a challenge but able to move for full 60 seconds)
Reverse Sled Drag back to starting position