Saturday, April 25, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (No Measure)

5 Sets: (EMOM)

Minute 1 = 30 Seconds Jump Rope Speed Steps

Minute 2 = 6-8 Overhead Squat or 1 1/4 Goblet Squat

6-10 Minute 3 = Renegade or Bent Over Row

10 Sets:

10 Plank Up Downs (https://www.youtube.com/watch?v=UL0YQy4KYZg)

10 Curls

Competition

Metcon (Time)

“Bull”

2 Rds For Time:

200 Double Unders

50 Overhead Squat 135/95

50 Pull Ups

Run 1 mile

If you’d like to grab a virtual partner and perform as partner workout:

“Team Bull”

2 Rds For Time:

200 Double Unders (Alternate every 50 Reps)

10 Sets (partners alternate full sets, 5 Sets Each)

10 Overhead Squat 135/95

10 Pull Ups

Partner 1 mile Run

Strength

A) 4 Sets:

1 1/4 Bench Press x 3 (Build to 6-7)

Single Arm Horizontal Barbell Landmine Row x 6-8 Each

Sets 1, 3, 5 = Elbow on Knee External Roation x 10

Sets 2, 4, 6 Bent Over Lateral Raise x 15

B) 2 Set:

McGill Curl Up x Max Reps

DB or Barbell Skull Crushers x Max Reps

Russian Twist x Max

DB or Barbell Curls