Monday, April 13, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (Time)
A) 3 Sets:
Wt. Bulgarian Split Squat or Split Squat @ 3031 x 12 each
Bent Over YTW x 5 each w/5 second hold at top
Bird Dog x 5 each with 3 second hold at top
B) Support you local box WOD 2
https://www.youtube.com/watch?v=VsHmASSoYME
For Time:
100 Double Unders/50 Jumping Jacks
21 Burpee
75 Double Unders/35 Jumping Jacks
15 Burpee
50 Double Unders/20 Jumping Jacks
9 Burpee
Barbell Strength
Barbell Strength
A) Clean Warm Up
3 High hang clean Pulls + 3 High Hang Clean High Pulls + 3 High Hang Muscle Snatch + 3 Front Squat + 3 Tall Clean + 3 Front Rack Sotts Press + 3 Clean Grip Overhead Squats
A) 5 Sets:
2 Hang Clean High Pulls + 2 Power Clean @ RPE 6-7
B) 3 Sets:
Block (at Knee) Clean Pulls x 5 @95-100-105%
C) 3 Sets:
Front Squat @3031 x 12 @ RPE 7-8 (should have 2-3 reps in the tank
E) 3 Sets:
Single Leg RDL x 5 @ 25, 30, 35% of DL
DB Step Ups x 6 each
Star Side Plank Hold x 20-30 Seconds Each
Competition
Strength
Given the circumstances, this is a great opportunity for us to focus on our base and put some quality work towards our tendon health. We’re going to incorporate some volume TEMPO work. Staying to the tempo is the most important part.
A) 5 Sets:
2 Hang Clean High Pull + 2 Power Clean (RPE 6-7)
B) 3 Sets:
Front Squat @3031 x 12 @ RPE 7-8 (should have 2-3 reps in the tank)
C) 3 Sets:
Single Leg RDL x 5 @ 25-30-35% of DL
11/4 Strict Pull Ups x 4-8 (work from area in which you feel needs the most work. If you weaker in bottom perform bottom to top, if weaker with top portion perform 1/4 at the top)
Metcon (Time)
A) Support you local box WOD 2
https://www.youtube.com/watch?v=VsHmASSoYME
For Time:
100 Double Unders/50 Jumping Jacks
21 Burpee
75 Double Unders/35 Jumping Jacks
15 Burpee
50 Double Unders/20 Jumping Jacks
9 Burpee
Rest 5 Minutes
B) AMRAP in 5 Minutes:
5 Power Clean
10 Air Squat
Alternate Round of 20 Double Unders and 5 Burpee over bar