Monday, June 25, 2018

Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Banded YTW x 8 each

PVC Overhead Squat x 10

Star Side Plank x 15-20 seconds each

Essentials

Metcon (AMRAP – Rounds and Reps)

4 Sets:

3:30 on/1 Minute off

30 Double Unders/Single Unders

9 Overhead Squat

6 Stationary/Paralette Dips

*Resume where you left off after each round

Overhead Squat

4×3 EMOM

(Power Snatch from floor + 3 Overhead Squats)

*Focus on technique not load, use this to build to load for WOD

Performance

Snatch

4 Sets: (EMOM)

Hang Snatch + Snatch

*Use this to warm up for WOD, focus on technique not load.

Metcon (AMRAP – Rounds and Reps)

4 Sets:

3:30 on/1 Minute off

30 Double Unders

9 Squat Snatch 75/55

6 Dips

*Resume where you left off after each set.

Competition

Front Squat (Deload)

4×6 (RPE 4-5) Perform every 2 minutes

Squat Jumps

3×5 (No weight, focus on speed from the bottom and jump as high as possible)

Metcon (AMRAP – Rounds and Reps)

4 Sets:

30 Double Unders

9 Squat Snatch 95/65

6 Strict Ring Dips

*Resume where you left off after each round

Clean Pulls From Blocks

3×5 @90% (Perform off blocks just below knee)