Monday, September 21, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (AMRAP – Rounds)
4 Sets:
Bulgarian Split Squats @2111 x 8 each
Rear foot elevated Barbell Deadlift (THIS IS NOT AN RDL) @ 2111 x 8 each
B) AMRAP in 13 Minutes
40/30 Calorie Row/Bike
15 Burpee Pull Ups
30 Box Jump Overs
10 Burpee Pull Ups
40 Overhead Lunges
5 Burpee Pull Ups
Barbell Strength
A) 3 Sets:
Single Step High Box Jump x 2
*Step down, focus on catching above parallel in a soft athletic position.
B) 3 Sets (Every 2 Minute)
5 Depth Drop to Box Jump
15 Seconds Bike Sprint
Rest 60 Seconds
C) 5 Sets: (Every 2 Minutes)
1 1/4 Front Squat x 1 (Build to today’s Heavy Single)
D) 3 Sets: (EMOM)
Tall Snatch x 2
into:
8 Sets: (EMOM)
Power Snatch x 1
*Start at 50% of 1RM, build to heavy for the day. If you miss a lift twice move on.
E) 2 Sets:
GH Raise x 8-10
Reverse Hyper x 15-20
Competition
Metcon (2 Rounds for reps)
2 Sets:
Single leg alternating V-Ups x 20 (10/10)
Hollow Hold x 30 Seconds
Elbow Plank x 45 Seconds
A) 3 Sets:
Single Step High Box Jump x 2
*Step down, focus on catching above parallel in a soft athletic position.
B) 3 Sets (Every 2 Minute)
5 Depth Drop to Box Jump
15 Seconds Bike Sprint
Rest 60 Seconds
C) 5 Sets: (Every 2 Minutes)
1 1/4 Front Squat x 1 (Build to today’s Heavy Single)
D) 3 Sets: (EMOM)
Tall Snatch x 2
into:
8 Sets: (EMOM)
Power Snatch x 1
*Start at 50% of 1RM, build to heavy for the day. If you miss a lift twice move on.
E) 2 Sets:
GH Raise x 8-10
Reverse Hyper x 15-20
F) 2 Sets:
AMRAP in 6 Minutes:
3-6-9-12…etc…
Chest to Bar Pull Ups
Burpee Pull Ups
Box Jump Overs
Rest 3 Minutes Between Sets