Monday, March 30, 2020
Surge Elite Performance & Fitness – CROSSFIT
Bodyweight
Metcon (AMRAP – Reps)
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) 4 Sets: (20 Minutes Total)
40 Seconds Wt. Knee Tuck or Hollow Hold (https://www.youtube.com/watch?v=l6s1F0Xj0wk)
20 Seconds of Rest
40 Seconds Good Mornings
20 Seconds Rest
40 Seconds Side Plank (RT)
20 Seconds Rest
40 Seconds Side Plank (LT)
Rest 1:20 Between Rds
Barbell Strength
Metcon (AMRAP – Reps)
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) 4 Sets: (20 Minutes Total)
40 Seconds Wt. Knee Tuck or Hollow Hold (https://www.youtube.com/watch?v=l6s1F0Xj0wk)
20 Seconds of Rest
40 Seconds RDL or Good Mornings
20 Seconds Rest
40 Seconds Single Arm Overhead Press (RT)
20 Seconds Rest
40 Seconds Single Arm Shoulder to Overhead (LT)
Rest 1:20 Between Rds
If only Have a Barbell Perform:
4 Sets: (20 Minutes Total)
40 Seconds Wt. Knee Tuck or Hollow Hold (https://www.youtube.com/watch?v=l6s1F0Xj0wk)
20 Seconds of Rest
40 Seconds RDL or Good Mornings
20 Seconds Rest
40 Seconds Barbell Shoulder to Overhead
20 Seconds Rest
40 Seconds Side Plank Hold (20 Seconds Each Side)
Rest 1:20 Between Rds
Competition
Barbell Strength
A) 3 Sets:
2 Clean Pulls + 2 Hang Clean Pulls @ 60-70% (Focus on bar speed and extension)
B)8 Sets:
Deadlift x 3 (Build to heavish 3)
C) 1 Set:
Power Clean & Jerk x 20 @ 65%
D) 3 Sets:
Front Squat @3031 x 15 @ RPE 7-8 (should have 2-3 reps in the tank
E) 3 Sets:
Barbell RDL x 10 @2111
Walking Lunge x 30 Steps
Wt. Russian Twists x 20 Each
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) 8 Sets:
Deadlift x 3 (Build to a heavy set of 3)
B) 3 Sets:
Front Squat @3031 x 15 @ RPE 7-8 (should have 2-3 reps in the tank
Metcon (3 Rounds for reps)
3 Sets:
AMRAP in 7 Minutes:
500m Row or 400m Run Buy In
in Remaining Time:
Perform AMRAP
50 Double Unders
12 Pull Ups
6 Power Clean & Jerk @ 65% of CJ