Friday, March 20, 2020
Surge Elite Performance & Fitness – CROSSFIT
Bodyweight
Metcon (AMRAP – Rounds and Reps)
5 Sets:
AMRAP in 3 Minutes:
3 Air Thrusters
5 V-Ups
7/5 Push Ups
*Rest 1 minute and pick up where you left off
Metcon (AMRAP – Rounds and Reps)
DB/KB/Barbell Option
5 Sets:
AMRAP in 3 Minutes:
3 Thrusters
5 Bent Over Row
7/5 Push Ups
*Rest 1 minute between sets, pick up where you left off.
Barbell Strength
A) 3 Sets
3 Clean Pull w/1 Second Pause in Extention + 3 Tall Clean + 3 Push Jerk
B) 4 Sets
Segmented Power Clean (1 sec pause at knee) + Clean + 4 Front Squats + (Build to heavish complex)
C) 3 Sets
Snatch Pull x 4 @ 85-90%
D) 3 Sets
Back Rack Split Squat w/3 seconds eccentric x 8-10 each
Heiden x 10 each (https://youtu.be/jyWp5bc1Kmw)
E) 3 Sets
Good Mornings w/5 sec eccentric x 6
Hip Thrusts x 12
F) 2 Sets
Side Plank Reach Through x max Reps each (https://youtu.be/6WiLy-tA_wo)
Superman Lifts x Max Reps
Competition
Metcon (Time)
A) 4 Sets
Clean Pull (1 sec pause at knee) + Segmented Power Clean (1 sec pause at knee) + Clean + 4 Front Squats (Build to heavish complex)
B) 3 Sets
Snatch Pull x 4 @ 85-90%
C) 3 Sets
Good Mornings x 6
Hip Thrusts x 12
D) 10 Rds
8 Toe to Bar/U-Ups
2 Clusters 185/125
Rest 5 Minutes
E) AMRAP in 12 Minutes
7 Kipping Pull Ups (No Butterfly)/4/3 Strict Pull Ups
7 Bent Over Row (DB or Barbell)
7 Hand Release Push Ups