Monday, October 14, 2019

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Weight)

2 sets:

A) 4 Sets (EMOM)

Front Rack Step Back Lunge x 3 Each (AHAP)

Right into

B) 4 Sets (EMOM)

40-60 Double Unders or 25-35 seconds jump rope

Right into:

C) 4 Sets (EMOM)

Barbell Hip Thrusts (upper back on medball) x 8-10 (ahap)

Right into:

D) 4 Sets (EMOM)

Toe to bar x 10-12

Competition

Metcon (Weight)

2 sets:

A) 4 Sets (EMOM)

Thrusters x 8-10 (95/65) + Toe to Bar 6-10

Right into

B) 4 Sets (EMOM)

Double Unders x 40-60

Right into:

C) 4 Sets (EMOM)

Deadlift x 5 (no more than 80%)

Right into:

D) 4 Sets (EMOM)

12-15/9-12 Calorie Ski

Strength

A) 3 Sets

Safety Bar Squat x 5 @ 83%+

B) 3 Sets (Perform After WOD)

Safety Bar Good Mornings x 8 (complete all 3 sets at weight you finished with last week)

DB Lunges w/2sec pause 1″ off ground x 10

C) 3 Sets

Ring/Strap Leg Curls x 10

Kneeling banded Russian twist x 8-10 each