Monday, August 24, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (AMRAP – Rounds and Reps)
A) 4 Sets: (Every 90 Seconds)
3 Position Pause Clean Pull (Pause below knee, above knee, mid thigh) + Hang Power Clean + Power Clean
B) 3 Sets: (Every 2:30)
Back Squat
Set 1 = 3 @ 70%
Set 2 = 3 @ 80%
Set 3 = Max Reps @ 90%
*Perform 45-60 Second Wt. Plank Between Sets
If you tested uneven between your right and left legs during the step up test perform the following:
3 Sets:
Front Rack Step Up
Sets 1-2 x 8 (Both Legs)
Set 3 = Max Reps (Weaker Leg Only)
*Goal is to increase 5-10 lb from last week. RPE should be 7-8. Form and ROM are most important.
*Perform 45-60 Second Wt. Plank Between Sets
B) AMRAP in 10 Minutes
4 Power Clean
8 Pull Ups
12 Push Ups
Barbell Strength
A) 2 Sets:
Depth Drops with band around knees x 8
B) 5 Sets (Every 90 Seconds)
Wt Box Jump x 5
Right Into:
Unweighted Box Jump x 54
Rest as needed
C) 6 Sets:
Tempo Front Squat x 3 @33×1 (Build to today’s Heavy triple at tempo)
D) 4 Sets: (EMOM)
Tempo Muscle Snatch x 2 (3 second tempo to 3rd pull)
E) 5 Sets: (Every 90 Seconds)
3 Second Pause at knee Snatch Pull + 3 Seconds Pause at Knee Snatch
Set 1-2: @ 70-75%
Sets 3-5: @ 75-80%
F) 2 Sets:
Hand Plank Shoulder Tap x 30 reps
Push Up x 10
Elbow Plank x 30 seconds
Push Up x 10
Hand Plank Shoulder Tap x 30
Rest 60 seconds
Competition
Metcon (2 Rounds for reps)
A) 2 Sets:
Depth Drops with band around knees x 8
B) 5 Sets (Every 90 Seconds)
Wt Box Jump x 5
Right Into:
Unweighted Box Jump x 5
Rest as needed
C) 6 Sets:
Tempo Front Squat x 3 @33×1 (Build to today’s Heavy triple at tempo)
D) 4 Sets: (EMOM)
Tempo Muscle Snatch x 2 (3 second tempo to Hip)
D) 5 Sets: (Every 90 Seconds)
3 Second Pause at knee Snatch Pull + 3 Seconds Pause at Knee Snatch
Set 1-2: @ 75-80%
Sets 3-5: @ 80-85%
E) AMRAP in 8 Minutes
6 Ground to Overhead 135/95
12 Push Ups
18 Pull Ups
Rest 4 Minutes
AMRAP in 8 Minutes
3 Ground to Overhead 185/125
6 Strict handstand Push Ups
9 Chest to Bar Pull Ups