Monday, August 20, 2018

Surge Elite Performance & Fitness – CROSSFIT

Essentials/Performance

3 Position Power Clean

4×1 (Above the knee, Just below knee, floor RPE 6-7)

*Focus on form and technique. Pause at each position for 1 second

Metcon (5 Rounds for time)

5 Sets: (New Set Every 4 Minutes)

15 Body Weight Deadlift

20 Wall Balls 20/14

*Record each round, if you successfully complete the round within the given time add 1 rep to each movement.

Competition

3 Position Power Clean (Every 90 Seconds)/Hang Power Clean (EMOM)

A) 3×1 (RPE 5-6) (Every 90 Seconds)

B) 4×4 TnG Hang Power Clean (EMOM, RPE 5-6, goal is to work skill, fast and smooth reps)

Front Squat

5 Sets:

Front Squat 8-6-5-4-3 (build as you go, 3 should be at a RPE 6-7. This is a bit of a back off week for load)

Strict Pull Ups x 8 (Perform with the 1st 3 sets of Front Squats)

Deficit Clean Pulls

3×5 (2″ Deficit pause at knee for 1 count, all sets at 80%)

Metcon (5 Rounds for time)

5 Rds: (New Round Every 4 Minutes)

25 Body Weight Deadlift

30 Wall Balls 30/20