Monday, October 12, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

A) 3 Sets:

Back Rack Front Foot Elevated Lunges/Split Squat x 5 Each

Rest 30 Seconds

Barbell Good mornings or KB/DB Bear Hug Good Mornings x 10-12 @2111

B) For Time:

400m Run

50 KB Swings

25 Burpee Box Jump Overs

50 Toe to Bar

400m Run

Barbell Strength

A) 4 Sets: (Every 90 Seconds)

5 Weighted Box Jump

5 Unweighted Box Jump

B) 8 Sets: (EMOM)

High Hang Snatch

Sets 1-4 = 2 @ RPE 6-7

Sets 5-8 = 1 @ RPE 7-8

C) 4 Sets:

Tempo Front Squat @32×1

Set 1 = 3 @ RPE 5-6

Set 2-3 = 2 @ RPE 5-6

Set 4 = 1 @ RPE 6-7

D) 3 Sets:

Push Press x 6 @ 10RM Push Press Weight

Landmine Row x 6-8

Competition

Metcon (Time)

A) 4 Sets: (Every 90 Seconds)

5 Weighted Box Jump

5 Unweighted Box Jump

B) 8 Sets: (EMOM)

High Hang Snatch

Sets 1-4 = 2 @ RPE 6-7

Sets 5-8 = 1 @ RPE 7-8

C) 4 Sets:

Tempo Front Squat @32×1

Set 1 = 3 @ RPE 5-6

Set 2-3 = 2 @ RPE 5-6

Set 4 = 1 @ RPE 6-7

D) 3 Sets:

Push Press x 6 @ 10RM Push Press Weight

Landmine Row x 6-8

E) For Time:

500m Ski

50 KB Swings

200 ft. Handstand Walk

50 Toe to Bar

500m Row