Monday, December 2, 2019
Surge Elite Performance & Fitness – CROSSFIT
Warm-up (No Measure)
2 Sets:
Side Lying off Bench Lateral DB Raise x 8 each
Heels on Bench 90 degree Hip Bridge x 12-15
5 Scapular Pull Up + 6-8 Arch Hollow Swings
Side Plank Hip Lifts x 10 each
Metcon (No Measure)
4 Sets:
Minute 1 = Pull Up Option
Minute 2 = 6 DB Power Clean + 10-15 Wall Balls
Minute 3 = 3-6 Burpee Box Jump Overs (or 5-10 Burpee no box jump) + 4-12 Push Ups
Minute 4 = 1 Minute Row/Bike For Distance (Goal to increase distance each set)
Minute 5 = Rest
*Pull Up Options:
1) Ring Muscle Up/Transitions x 2-5
2) Bar Muscle Up x 2-5
3) Strict Pull Up + Kipping Pull Ups x 1-4 + 2-6
4) Strict Pull Ups x 2-5
Competition
Warm-up (No Measure)
2 Sets:
Side Lying off Bench Lateral DB Raise x 8 each
Heels on Bench 90 degree Hip Bridge x 12-15
5 Scapular Pull Up + 6-8 Arch Hollow Swings
Side Plank Hip Lifts x 10 each
Metcon (Time)
For Time:
15-12-9 Ring Muscle Up
21-15-9 Double KB Front Squat
or
EMOM x 5 each
Minute 1 = 2-5 Ring Muscle Up
Minute 2 = Double KB Front Squat x 7-10
Strength
A) 5 Sets: (Every 2:30)
Tempo Front Squat @30×3 x 3-2-2-2-1 @75-80%
Between each set Perform:
Seated Legless Rope Climb to 1-2 ft above out stretched hand x 1-3 (no legless up and down)
B) 4 Sets: (Alternate Every 2 minutes)
Tempo Sumo Deadlift @ 3020 x 4 (RPE 6-8)
Bench Press 8-6-4-8 @ 75-80-85-77%