Monday, June 4, 2018

Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Snatch Complex

Essentials/Performance Metcon

Snatch (Every 90 Seconds)

A) 3 Sets:

Power Snatch + Overhead Squat + Snatch

B) 3 Sets:

Power Snatch + Snatch

C) 4 Sets:

Snatch

Metcon (AMRAP – Rounds and Reps)

4 Sets:

AMRAP in 2 Minutes:

4 Thrusters 115/85

8 Lateral Jumps Over Bar (over & back = 1 rep)

16 Double Unders

Rest 1 Minute between 2 Minute

sets, pick up where you left off

Competition

Endurance

Metcon (Time)

800m “Race Effort” Testing

Warmup:

Run 400 Meter in ~1:06

Rest for 4′

Run 200 Meter in ~29″

Rest for 2′

Run 200 Meter in ~29″

Rest for 8′

Test Set:

Run 800 Meter (race effort/ALL OUT). Record time.

Strength

A: 3 Position Power Snatch

4 Sets:

3 Position Power Snatch (Top to Bottom, RPE 6-7)

*Focus on technique and building strength in each position)

B: Front Squat

4 Sets:

Front Squat x 6 (RPE 6-7)

Metcon (AMRAP – Rounds and Reps)

4 Sets:

AMRAP in 2 Minutes:

4 Thrusters 145/100

8 Lateral Jumps Over Bar (over & back = 1 rep)

16 Double Unders

Rest 1 Minute between 2 Minute

sets, pick up where you left off