Monday, February 2, 2020
Surge Elite Performance & Fitness – CROSSFIT
Strength
4 Sets:
Back Squat x 5-5-4-3 @32×1
Single Arm Farmers Carry x 20 yards each
2 Sets:
Single Leg RDL using leg of rig x 10 each
Single Leg Hip Thrusts x 10 w/2 sec pause at top
Plank Lid Lateral Abduction x 10 each
Metcon (3 Rounds for reps)
A) AMRAP in 3 Minutes
20/15 Calorie Row
Remaining Time
Burpee DB Box Step Ups
Rest 1:30
B) AMRAP in 3 Minutes
20/15 Calorie Row
Remaining Time
DB Step Ups
Rest 1:30
C) AMRAP in 3 Minutes
20/15 Calorie Row
Remaining Time
DB Burpee
Competition
Strength
A) 4 Sets: (Every 2 Minutes)
Back Squat x 4 @ 70-75%
B) 3 Sets: (Every 2:30)
Front Squat x 3 @ 80-95%
C) 4 Sets: (Every 2 Minutes)
Snatch Complex
Snatch Panda Pull + Hang Power Snatch + Snatch @ 60-70%
D) 4 Sets
Deficit Clean Pull 3 @90, 95, 100, 105
Sets 1-2 = Double Jump x 10 (https://youtu.be/4dhZpoWCx1c)
Sets 3-4 = PVC Squat Jump x 10 (https://youtu.be/_RD4aSjwIpY)
Metcon (Time)
3 Sets:
15 Burpee Box Jump Overs
25 Thrusters 75/55
50ft Handstand Walk
Rest 4 minutes