Monday, September 28, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (AMRAP – Reps)
A) 2 Sets:
Inch Worm Reach and Hold (3 seconds) x 5-10
Side Crunches x 10-20 (Lay on side with bottom leg bent and top leg straight. Perform side crunch and slide finger tips down towards knee)
Tuck Rocks x 20-40 Seconds
Side Plank with Forward/Backward Hip shift x 10-20 (Perform side plank and push hips forward and than backwards)
B) 3 Sets:
Back Rack Lunges x 5 each
Rest 30 Seconds
Barbell Hip Thrust @ 2111 x 10
Rest 2 Minutes
*For the back rack lunges. Depending on area of need step forwards or backwards. If your quad strength is the lacking area (hips tend to rise first when you squat) step forward and push back. If you hips are the lacking area, step backwards.
C) 3 Sets:
In 6 Minutes Perform:
15 No Jump Burpee
600m Run
15 No JUmp Burpee
In Remaining Time Perform:
AMRAP DB Thrusters or Wall Balls
Rest 90 Seconds
*Goal is to have 40-60 Seconds to perform thrusters or wall balls. Adjust accordingly.
Barbell Strength
A) 2 Sets:
Inch Worm Reach and Hold (3 seconds) x 5-10
Side Crunches x 10-20 (Lay on side with bottom leg bent and top leg straight. Perform side crunch and slide finger tips down towards knee)
Tuck Rocks x 20-40 Seconds
Side Plank with Forward/Backward Hip shift x 10-20 (Perform side plank and push hips forward and than backwards)
Seated Staldar Leg Lifts x 10
B) 4 Sets: (Every 90 Seconds)
2 Power Snatch + 1 Overhead Squat
Into:
4 Sets: (Every 90 Seconds)
Power Snatch x 1
Into:
Halting Snatch Deadlift + Hang Snatch
*Build throughout
C) 10 Minutes:
Build to today’s 3RM Front Squat
Competition
Metcon (AMRAP – Reps)
A) 2 Sets:
Inch Worm Reach and Hold (3 seconds) x 5-10
Side Crunches x 10-20 (Lay on side with bottom leg bent and top leg straight. Perform side crunch and slide finger tips down towards knee)
Tuck Rocks x 20-40 Seconds
Side Plank with Forward/Backward Hip shift x 10-20 (Perform side plank and push hips forward and than backwards)
Seated Staldar Leg Lifts x 10
B) 4 Sets: (Every 90 Seconds)
2 Power Snatch + 1 Overhead Squat
Into:
4 Sets: (Every 90 Seconds)
Power Snatch x 1
Into:
Halting Snatch Deadlift + Hang Snatch
*Build throughout
C) 10 Minutes:
Build to today’s 3RM Front Squat
D) 3 Sets:
In 6 Minutes
15 No Jump Burpee
800m Run
15 No Jump Burpee
In Remaining Time Perform:
AMRAP DB Thrusters
Rest 90 Seconds
The goal is to have 40-60 Seconds left in the 6 minutes to perform thrusters. Adjust accordingly.
E) In as few sets as possible complete:
75 Band Resisted Dumbbell RDL @ 1012 50/35