Monday, June 15, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

A) 3 Sets:

Deadlift @1111 x 8

Elbow on Knee External Rotations x 10 each

B) 5 Sets (EMOM)

Minute 1 = 6 Wt. Lateral Lunge + 6 Lunge

Minute 2 = 30-45 Seconds Ring Plank

C) For Time:

40 DB Deadlift

30 DB Front Squat

20 DB Squat Clean

or

For Time:

40 DB/KB Deadlift

30 Goblet Squat

20 Squat Jumps

Barbell Strength

A) 5 Sets:

Wt. Box Jump x 3

into

1 Step Unweighted Box Jump x 2

*Use a weight vest or db’s, weight shouldn’t interfer with jumping form and allow fast movement.

into

Single Leg Bulgarian Split Squat Jump x 5 Each

B) 5 Sets: (Every 2 Minutes)

Front Squat

Set 1 = 3 @ 75%

Set 2 = 2 @ 80%

Set 3 = 1 @ 85%

Set 4 = 1 @ 90%

Set 5 = 3 @ 83-87%

C) 4 Sets: (Every 2:30)

2 Cleans + 2 Front Squat + 2 Jerk

Sets 1-2 = 65%

Sets 3-4 = 70%

Than

2 Sets: (Every 2)

Clean & Jerk @ 80%

D) 4 Sets:

Back Squat

Set 1 – 4 @ 65-70%

Set 2 – 3 @ 75-80%

Set 3 – 2 @ 80-85%

Set 4 – 1 @ 85-90%

Into:

4 Sets: (Every 2 Minutes)

Back Squat x 6 @ 70%

Competition

Metcon (AMRAP – Rounds and Reps)

A) 5 Sets:

Wt. Box Jump x 3

into

1 Step Unweighted Box Jump x 2

*Use a weight vest or db’s, weight shouldn’t interfer with jumping form and allow fast movement.

into

Single Leg Bulgarian Split Squat Jump x 5 Each

B) 5 Sets: (Every 2 Minutes)

Front Squat

Set 1 = 3 @ 75%

Set 2 = 2 @ 80%

Set 3 = 1 @ 85%

Set 4 = 1 @ 90%

Set 5 = 3 @ 83-87%

C) 4 Sets: (Every 2:30)

2 Cleans + 2 Front Squat + 2 Jerk

Sets 1-2 = 65%

Sets 3-4 = 70%

Than

2 Sets: (Every 2)

Clean & Jerk @ 80%

D) 4 Sets: (Every 2 Minutes)

Back Squat x 6 @ 70%

E) AMRAP in 10 Minutes

40 Double Unders

30 Alternaing DB Snatch 50/35

20 Air Squats