Monday, October 19, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

4 Sets:

DB Hack Squats w/Foam Roller x 10-12 (https://www.youtube.com/watch?v=hR8J9BJ6jQ8)

Single Leg DB RDL x 8-10 each (use leg of the rig to help support)

B) For Time:

20 Strict Pull Ups or 4 Rope Climb

75 Double Unders

100 ft. Single DB Overhead Walking Lunge (2×50 ft.)

400m Run

100 ft. Single DB Overhead Walking Lunge (2×50 ft.)

75 Double Unders

20 Strict Pull Ups or 4 Legless Rope Climb

Barbell Strength

A) 4 Sets: (Every 2:30)

5 Weighted Squat Jump

5 Unweighted Box Jump

10/7 Calorie Bike Sprint

*For Squat Jumps use 2 db’s, touch front or back heads of db’s to ground and explode vertically for max jump. Land soft.

B) 8 Sets: (EMOM)

1 Snatch Pull + 2 Hang Snatch (above the knee) @ 65-80%

C) 4 Sets:

Tempo Front Squat @32×1

Set 1 = 3 @ RPE 5-6

Set 2-3 = 2 @ RPE 6-7

Set 4 = 1 @ RPE 7-8

D) 3 Sets:

Push Press x 7 @ 10RM Push Press Weight

Landmine Row x 6-8

Competition

Metcon (Time)

A) 4 Sets: (Every 2:30)

5 Weighted Squat Jump

5 Unweighted Box Jump

10/7 Calorie Bike Sprint

*For Squat Jumps use 2 db’s, touch front or back heads of db’s to ground and explode vertically for max jump. Land soft.

B) 8 Sets: (EMOM)

1 Snatch Pull + 2 Hang Snatch (above the knee) @ 65-80%

C) 4 Sets:

Tempo Front Squat @32×1

Set 1 = 3 @ RPE 5-6

Set 2-3 = 2 @ RPE 6-7

Set 4 = 1 @ RPE 7-8

D) 3 Sets:

Push Press x 7 @ 10RM Push Press Weight

Landmine Row x 6-8

E) For Time:

5 Legless Rope Climbs

100 Double Unders

100 ft. Single DB Overhead Walking Lunge (2×50 ft.)

50/35 Calorie Row

100 ft. Single DB Overhead Walking Lunge (2×50 ft.)

100 Double Unders

5 Legless Rope Climb