Monday, September 7, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (3 Rounds for time)
A) 4 Sets: (Every 90 Seconds)
3 Position Pause Clean Pull (Pause below knee, above knee, mid thigh) + Hang Power Clean + Power Clean
B) Recovery/Deload week
3 Sets:
5 Back Squat
10 DB Bent Over Row (Controlled Reps)
30 Seconds Double Unders
*Back Squat @ 50-60%
C) 3 Sets:
Power Clean
Burpee Box Jump Overs
Rest 90 Seconds Between Sets
Set 1 =
2-4-6 Power Clean 185/95
Burpee Box Jump
Set 2 =
3-6-9 Power Clean 135/95
Burpee Box Jump
Set 3 =
4-8-12 Power Clean 95/65
Burpee Over Bar
Barbell Strength
A) 2 Sets:
Depth Drops with band around knees x 8
B) 3 Sets (Every 2 Minute)
5 Double DB Squat Jumps 50/35
5 Unweighted Max Effort Vertical Jumps
C) 5 Sets:
1 Tempo Front Squat + 2 No Tempo Front Squat (Build to today’s Heavy Complex)
D) 3 Sets: (Every 90 Seconds)
3 Position Snatch (High Hang, Above Knee, Floor) @ no heavier than 60%
into:
6 Sets: (EMOM)
Hang Snatch x 1
Sets 1-2 = 70-75%
Sets 3-4 = 75-80%
Sets 5-6 = 80-85%
2 Sets:
Snatch Pull x 3 @ 95-100%
Metcon (2 Rounds for reps)
2 Sets:
L-Sit Lifts on Box x x 20 Seconds
Hand Plank Cross Knee To Elbow x 10 reps
Straight Body Crunch x 20 Seconds
Stallder Leg Lifts to Plate x 10 reps
Hand Plank Cross Knee To Elbow x 10 reps
Straight Body Crunch x 20 Seconds
A) 2 Sets:
Depth Drops with band around knees x 8
B) 3 Sets (Every 2 Minute)
5 Double DB Squat Jumps 50/35
5 Unweighted Max Effort Vertical Jumps
10/7 Calorie Bike Sprint
C) 5 Sets:
1 Tempo Front Squat + 2 No Tempo Front Squat (Build to today’s Heavy Complex)
D) 3 Sets: (Every 90 Seconds)
3 Position Snatch (High Hang, Above Knee, Floor) @ no heavier than 60%
into:
6 Sets: (EMOM)
Hang Snatch x 1
Sets 1-2 = 70-75%
Sets 3-4 = 75-80%
Sets 5-6 = 80-85%
2 Sets:
Snatch Pull x 3 @ 95-100%
F) AMRAP in 7 Minutes
3-6-9-12-etc…
Burpee Box Jump 30/24
Power Clean 185/125
Rest 3 Minutes
AMRAP in 7 Minutes
3-6-9-12-etc…
Burpee Box Jump 24/20
Power Clean 135/95