Monday, March 5, 2018

Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Plank to Push Up-Up/Downs or Plank Hold x 30-45 Seconds

Single Leg Iso Hip Bridge Hold x 20-30 Seconds Each + Double Leg Hip Bridge x 15-20

Scapular Push Up x 8-10

Push Up Shoulder Taps x 10

PVC Pass Through x 5 each

PVC Overhead Squat x 5

Essentials

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes:

9 Overhead Squat

12 Push Ups

36 Double Unders

Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes:

7 Overhead Squat

9 Handstand Push Ups

36 Double Unders

*Overhead Squat weight = 105/70, 125/80, 145/105, 165/115, 185/125, 205/135 (Bar comes for the floor, if you finish the OHS ladder perform an AMRAP of HSPU + DU in remaining time.

Competition

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes:

9 Overhead Squat

12 Handstand Push Ups

36 Double Unders

*Overhead Squat weight = 95/65, 135/95, 165/115, 185/125, 205/135, 225/145 (Bar comes for the floor, if you finish the OHS ladder perform an AMRAP of HSPU + DU in remaining time.

B: TnG Clean

8 Sets: (EMOM)

TnG Clean x 4 @60-65%