Monday, June 22, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (Time)
6 Inchworms
9 Bootstraps
12 Alternating Cossack Squats @ 2111
20 Alternating Shoulder Taps
30 seconds of Side Plank Each
45 seconds of Alternating Groiners w/pause with foot outside hand (mountain climber outside of hands)
60 seconds of Wall Sit
A) 4 Sets:
Deadlift @1111 x 5
or
4 Sets:
3 Position Halting Clean Deadlift (below knee, above knee, mid thigh) + 2 Hang Power Clean + Tempo Power Clean From Floor (take 2 seconds from floor to extension position)
B) For time:
400m Run or 500/400m Row or 120 Jump Rope Speed Steps
20 Jump Squats
400m Run or 500/400m Row or 120 Jump Rope Speed Steps
40 Goblet Squats 50/35
400m Run or 500/400m Row or 120 Jump Rope Speed Steps
60 Air Squats
400m Run or 500/400m Row or 120 Jump Rope Speed Steps
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) 6 Sets: (Every 2 Minutes)
Tempo Front Squat @32×1
Set 1 = 3 @ 70%
Set 2 = 2 @ 75%
Set 3 = 2 @ 80%
Set 4 = 1 @ 85%
Set 5 = 1 @ 87%
Set 6 = 1 Temp Front Squat + 2 Front Squat (NO TEMPO) @ 87%
C) 4 Sets: (Every 2:30)
2 Cleans + 2 Jerk
Sets 1-2 = 70%
Sets 3-4 = 75%
Than
3 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:
5 Sets: (Every 2 Minutes)
Back Squat x 5 @ 70-75%
Competition
Metcon (Time)
6 Inchworms
9 Bootstraps
12 Alternating Cossack Squats @ 2111
20 Alternating Shoulder Taps
30 seconds of Side Plank Each
45 seconds of Alternating Groiners w/pause with foot outside hand (mountain climber outside of hands)
60 seconds of Wall Sit
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) 6 Sets: (Every 2 Minutes)
Tempo Front Squat @32×1
Set 1 = 3 @ 70%
Set 2 = 2 @ 75%
Set 3 = 2 @ 80%
Set 4 = 1 @ 85%
Set 5 = 1 @ 87%
Set 6 = 1 Temp Front Squat + 2 Front Squat (NO TEMPO) @ 87%
C) 4 Sets: (Every 2:30)
2 Cleans + 2 Jerk
Sets 1-2 = 70%
Sets 3-4 = 75%
Than
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 5 @ 70-75%
E) For Time
60 Alternating Pistols or 60 Alternating Step Ups
30 Hang Power Clean 155/105
15 Ring Muscle Up