Monday, June 29, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (AMRAP – Rounds and Reps)
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) + 2 Hang Power Clean + Tempo Power Clean From Floor (take 2 seconds from floor to extension position)
Band Pull a Parts x 20
Reverse Snow Angels x 5
B) AMRAP in 10 Minutes
20 Alternating Hand to Hand KB Swings or DB Snatch
10 Pull Ups
5 Dips
Barbell Strength
A) 3 Sets:
Depth Drops x 6
Followed By
5 Sets: (Every 90 Seconds)
5 Wt. Box Jumps (jump up, step down with dumbbells by side)
5 Unweighted Box Jumps (jump up, step down)
B) 6 Sets: (Every 2 Minutes)
Tempo Front Squat @32×1
Set 1 = 3 @ 75%
Set 2 = 2 @ 80%
Set 3 = 1 @ 85%
Set 4 = 1 @ 90%
Set 5 = 3 @ 90%
C) 5 Sets: (Every 2:30)
3 Cleans + 1 Jerk
Sets 1-3 = 73%
Sets 4-5 = 78%
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 4 @ 75-80%
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 (AMRAP – Rounds and Reps)
Cross Over Sym Activation Series
Reverse Hypers x 30
2 Minutes Banded March Holding Med ball or Sandbag
Plank Lateral Leg slides x 10 each
A) 3 Sets:
Depth Drops x 6
Followed By
5 Sets: (Every 90 Seconds)
5 Wt. Box Jumps (jump up, step down with dumbbells by side)
5 Unweighted Box Jumps (jump up, step down)
B) 6 Sets: (Every 2 Minutes)
Tempo Front Squat @32×1
Set 1 = 3 @ 75%
Set 2 = 2 @ 80%
Set 3 = 1 @ 85%
Set 4 = 1 @ 90%
Set 5 = 3 @ 90%
C) 5 Sets: (Every 2:30)
3 Cleans + 1 Jerk
Sets 1-3 = 73%
Sets 4-5 = 78%
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 4 @ 75-80%
E) AMRAP in 10 Minutes
20 Alternating Single Arm DB Snatch (10/10)
5 Muscle Ups