Monday, June 8, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

A) 3 Sets:

Deadlift @2111 x 8

Elbow on Knee External Rotations x 10 each

B) 4 Sets: (EMOM)

Station 1 – 15-18/10-12 Calorie Bike/Row or 150-200m Run

Station 2 – 16-20 DB/KB Front Racked Alternating Lunges

Station 3 – 30 seconds of Max Reps Clean and Jerks

Station 4 – Rest

C) 2 Rds For Time:

15/12 Calorie Bike/Row or 150m Run

16 DB/KB Front Racked Alternating Lunges

8 Clean and Jerk

Metcon (Weight)

A) 2 Sets:

10 GH Raises or Nordic Drops @ 2011

10 Double KB/DB Front Racked Squats @ 31X1

10 Calorie Bike/Row

10 Double KB/DB Deadlifts

10 Double KB/DB Thrusters

10 Calorie Bike/Row

*Goal is to perform this entire piece nasal breathing. If you find yourself opening your mouth you going to hard.

B) 8 Sets: (Every 2 Minutes)

Hang Clean + Clean + Jerk (Build to heavy complex)

C) 8 Sets: (Every 2 Minutes)

200m Run

6 Ground to Overhead

*Start at 40% of your 1 rep Clean & Jerk and build from there.

D) 4 Sets:

30 second Supine Top GHD Sit Up Hold

15 GHD Sit Ups

30 second Bear Hug Sandbag Hold 150/100 or Double Front Rack Hold

15 Bear Hug Sandbag Squats or Double Front Rack Squats

Rest 2 minutes