Monday, June 1, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (2 Rounds for reps)

A) 3 Sets:

Deadlift @3111 x 8

Elbow on Knee External Rotations x 10 each

B) AMRAP in 6 Minutes

25 Air Squats

25 Double Unders

25 Russian KB Swings

25 Push Ups

Rest 3 Minutes

AMRAP in 6 Minutes:

25 Air Squats

25 Double Unders

25 Russian KB Swings

25 Push Ups

Barbell Strength

A) 4 Sets:

5 Seated Box Jumps

5 Standing Broad Jumps

Rest 90 Seconds

B) 5 Sets: (EMOM)

Front Squat

Set 1 – 2 @ 60%

Set 2 – 2 @ 65%

Set 3 – 2 @ 70%

Set 4 – 1 @ 75%

Set 5 – 1 @ 80%

Rest 1 Minute

C) 5 Sets: (Every 2 minutes)

Front Squat

Set 6 – 1 @ 85%

Set 7 – 1 @ 85-90%

Set 8 – 1 @ 90+%

Set 9 – 1 @ 90+%

Set 10 – 1 @ 90+%

D) 6 Sets: (Every 2 Minutes)

Power Clean + Push Jerk

Sets 1-2 = RPE 6-7

Sets 3-4 = RPE 7-8

Sets 5-6 = RPE 8-9

Metcon (Weight)

A) 2 Sets:

Snatch Grip RDL x 3

Below the Knee Snatch High Pull x 3

Muscle-Snatch x 3

Overhead Squat @3211 x 3

Behind the Neck Snatch Push Press x 3

Snatch Balance x 3

Hang Power Snatch x 3

Snatch from Below Knee x 3

Set 1 = Empty Bar

Set 2 = 75-95/45-55

B) 5 Sets: (Every 2 Minutes)

Snatch x 2

Sets 1 = 65%

Set 2 = 70%

Set 3 = 75%

Set 4 = 75-80%

Set 5 = 80-85%

C) 10 Sets: (EMOM)

10 Toe to Bar

2 Snatches

*Select a load to use for all 10 sets. You’re not allowed to increase or decrease load. You’re only allowed 2 attempts.

D) 3 Sets: (Perform at 80-85%)

800m Run

20 Wall Balls

20 Single Arm DB Snatch