Monday, July 6, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (3 Rounds for time)
A) 4 Sets:
Halting Deadlift x 4 (Pause for a 2 second count at the knee for each rep)
Band Pull a Parts x 20
Reverse Snow Angels x 5
or
4 Sets:
3 Position Halting Clean Deadlift (below knee, above knee, mid thigh) + Hang Power Clean + 3 second Eccentric to floor + 2 Power Clean From Floor
Band Pull a Parts x 20
Reverse Snow Angels x 5
B) 3 Sets: (Every 5 Minutes)
400m Run
10 Parallette or Box Shoot Throughs (1 Second Pause at Each Position)
10 Barbell or DB Power Clean 135/95 or 50/35
Barbell Strength
A) 3 Sets:
Depth Drops x 6
Followed By
5 Sets: (Every 90 Seconds)
Depth Drop + 5 Standing Broad Jump
B) 6 Sets: (Every 2 Minutes)
Tempo Front Squat @32×1 (Build to today’s heavy single)
Set 1 = 2
Set 2 = 2
Set 3 = 1
Set 4 = 1
Set 5 = Max reps @ NO TEMPO of today’s heavy single
C) 5 Sets: (Every 2:30)
3 Cleans + 1 Jerk
Sets 1-3 = 75%
Sets 4-5 = 80%
Then
2 Sets (Every 2 Minutes)
Clean and Jerk @ 85%
D) 3 Sets:
Back Squat
Set 1 – 5 @ 65-70%
Set 2 – 3 @ 75-80%
Set 3 – 1 @ 85-90%
Into:
5 Sets: (Every 2 Minutes)
Back Squat x 3 @ 80-85%
2 Sets:
Barbell Bulgarian Split Squat x 20 @ 1010
(back rack a barbell, raise your rear foot, and then perform 20 reps at a controlled and consistent tempo – don’t pause at the top or bottom, just constant movement)
Rest 60 seconds, then switch leg
Safety Bar or Regular Barbell Good Morning x 6-8 @ 3011
Competition
Metcon (Time)
Cross Over Sym Activation Series
A) 3 Sets:
Depth Drops x 6
Followed By
5 Sets: (Every 2:30)
5 Burpee High Box Jumps
15/12 Calorie Bike
B) 5 Sets: (Every 2 Minutes)
Tempo Front Squat @32×1 (Build to today’s heavy single)
Set 1 = 2
Set 2 = 2
Set 3 = 1
Set 4 = 1
Set 5 = Max Reps @ NO TEMPO of heavy Single
C) 4 Sets: (Every 2:30)
3 Cleans + 1 Jerk
Sets 1-2 = 75%
Sets 3-4 = 80%
Then
2 Sets: (Every 2)
Clean & Jerk @ 85%
D) 3 Sets:
Back Squat
Set 1 – 5 @ 65-70%
Set 2 – 3 @ 75-80%
Set 3 – 1 @ 85-90%
Into:
4 Sets: (Every 2 Minutes)
Back Squat x 3 @ 80-85%
E) AMRAP in 7 Minutes
3-6-9-12 DB Power Clean 50/35
6 Burpee Box Jump Overs 30/24