Monday, March 23, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (Time)
Body Weight/KB/DB/Barbell WOD
A) 3 Sets:
Wt. Bulgarian Split Squat or Split Squat @ 3031 x 15 each
Bent Over YTW x 5 each w/5 second hold at top
Superman Hold x 20-30 Seconds
B) For Time:
50 Sit Ups
25 Front Squat/Goblet/Odd Object Squat
40 Sit Ups
20 Front Squat/Goblet/Odd Object Squat
30 Sit Ups
15 Front Squat/Goblet/Odd Object Squat
20 Sit Ups
10 Front Squat/Goblet/Odd Object Squat
10 Sit Ups
5 Front Squat/Goblet/Odd Object Squat
Competition
Strength
Given the circumstances, this is a great opportunity for us to focus on our base and put some quality work towards our tendon health. We’re going to incorporate some volume TEMPO work. Staying to the tempo is the most important part.
A) 3 Sets:
2 Clean Pulls + 2 Hang Clean Pulls @ 50-55% (Focus on bar speed and extension)
B) 3 Sets:
Power Clean & Jerk x 2 @ 70-80%
B) 3 Sets:
Front Squat @3031 x 15 @ RPE 7-8 (should have 2-3 reps in the tank
C) 4 Sets:
Deadlift
Sets 1-2 x 15 @ 45-50%
Sets 3-4 x 8 @ 50-60%
Metcon (AMRAP – Rounds and Reps)
AMRAP in 16 Minutes:
5 Toe to Bar/V-Up
10 Push Up
16 Reverse Lunge (8/8)
*Can you perform a round a minute
Barbell Strength
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