Friday, March 6, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (4 Rounds for reps)

A) 2-3 Sets:

10 Jumping Jacks

20 yards Single Arm KB Front Rack Carry

Ankle Mobility

Goblet Squat

Serratus Wall Slide

B) 4 Sets (Every 5 Minutes)

AMRAP in 3 minutes

18/14 Calorie Row

14 10 yard shuttle runs

In Remaining Time

AMRAP Front Squats 155/105

Strength

A) Big Barbell Warm Up (perform 3 reps of each movement)

Sumo Deadlift

Conventional Deadlift

Hang Muscle Clean

Tall Clean

Front Squat

Front Rack Sotts Press (place heels on plates if need to)

Shoulder Press

Push Press

Push Jerk

Split Jerk

Squat Jerk

Behind the neck snatch grip push press

Overhead Squat

Snatch Balance

Drop Snatch

Snatch from below knee

A) 2 Sets: (Every 90 Seconds)

3 Position Power Clean + Front Squat (RPE 6-7)

B) 5 Sets: (Every 90 Seconds)

Segmented Clean x 3-3-2-2-1 @ RPE 7-8

Sets 1-3 = Segmented Clean (1 second pause at knee)

C) 2 Sets: (Every 90 Seconds)

3 Position Power Snatch + Overhead Squat (RPE 6-7)

D) 5 Sets: (Every 90 Seconds)

Snatch x 3-3-2-2-1 (RPE 7-8)

Sets 1-3 = Segmented Snatch (1 second pause at knee)

E) 3 Sets:

Front Rack 11/4 Bulgarian Split Squat x 4 each

Wt. Wall Sit X 45-60 Seconds

Safety bar Good mornings x 8

Rest 2 Minutes

Metcon (4 Rounds for reps)

4 Sets(Every 5 Minutes)

18/14 Calorie Row

14 10 yard shuttle run

AMRAP Front Squats 185/125

Strength

2-3 sets