Monday, May 6, 2018

Surge Elite Performance & Fitness – CROSSFIT

Strength

6 Sets:

Back Squat x 4-2

Set 1 = 4 Reps @ 75%

Set 2 = 2 Reps @ 80%

Set 3 = 4 Reps @ 75%

Set 4 = 2 Reps @ 85%

Set 5 = 4 Reps @ 75%

Set 6 = 2 Reps @ 90%

Metcon (Weight)

4 Sets: (Every 4 Minutes)

15 Sit Up

12 Step Up (6/6)

9 DB Deadlift

6 Push Press

200m Run

Competition

Strength

A) 10 sets

Build to 1 RM Clean & Jerk (no more than 2 misses)

B) For Time

30 Clean & Jerk @85% of A

C) 5 Set (EMOM) Perform After Bike

Minute 1 = Progressive C2B x 4-8 (over 3 swings progressively get higher on the 3rd swing perform C2B = 1 Rep)

Minute 2 = Progressive T2B x 4-8 (over 3 swings progressively get higher on 3rd swing perform T2B = 1 Rep)

Minute 3 Alternating 1 Strict Handstand Push Up + 1 Kipping Handstand Push Up x 4-8

D) 3-4 Sets:

10 Single Arm Russian KB Swings each

20 Seconds Handstand Hold

10 Kneeling Single arm DB Torso Row each

1 Minute couch stretch each

Metcon (Time)

For Time:

75 Calorie Bike