Monday, November 25, 2019

Surge Elite Performance & Fitness – CROSSFIT

Essentials

Metcon (Time)

For time

50 Air squats

10 Hand Release Push Up

2 Rope climbs

40 Air squats

10 DB Strict Press 35/25

2 rope climbs

30 Air squats

10 Hand Release Push Up

2 Rope Climbs

20 Air Squats

10 DB Strict Press 35/25

1 Rope Climbs

10 Air Squats

10 Hand Release Push Up

1 Rope Climb

Performance

Metcon (Time)

For time

50 Air squats

10 Handstand Push Ups

5 Rope climbs

40 Air squats

10 DB Strict Press 35/25

4 rope climbs

30 Air squats

10 Handstand Push Ups

3 Rope Climbs

20 Air Squats

10 DB Strict Press 35/25

2 Rope Climbs

10 Air Squats

10 Handstand Push Ups

1 Rope Climb

Metcon (Time)

For time

50 Air squats

10 Handstand Push Ups

5 rope climbs

40 Air squats

10 DB Strict Press 35/25

4 rope climbs

30 Air squats

10 Handstand Push Ups

3 Rope Climbs

20 Air Squats

10 DB Strict Press 35/25

2 Rope Climbs

10 Air Squats

10 Handstand Push Ups

1 Rope Climb

strength

A) Big Barbell Warm Up (perform 3 reps of each movement)

Sumo Deadlift

Conventional Deadlift

Hang Muscle Clean

Tall Clean

Front Squat

Front Rack Sotts Press (place heels on plates if need to)

Shoulder Press

Push Press

Push Jerk

Split Jerk

Squat Jerk

Behind the neck snatch grip push press

Overhead Squat

Snatch Balance

Drop Snatch

Snatch from below knee

B) 4 Sets (EMOM)

Clean & Jerk x 4 @ 50-65%

C) 3 Sets

Cambered Bar Back Squat @21×1 x 3 (rpe 7-8)

Dual KB Russian Swings x 10

D) 3 Sets (Perform After WOD)

Reverse Hypers x 65 seconds

Barbell Hip Thrusts x 10

Single DB Single Leg Calf Raise x 15-20 each (Hold DB in Same side as working leg)