Saturday, April 4, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (No Measure)

EMOM x 5 Sets (30 Minutes)

Minute 1 = Step Up

Minute 2 = Floor Press/Push Ups

Minute 3 = Cossack Squat

Minute 4 = Bent Over Row

Minute 5 = Wall Ball/Thrusters

Minute 6 = Curl Variation

*Weight will vary for most on each movement. Goal is to perform 10-20 reps at each movement or give yourself about 40 seconds of effort at each movement. Adjust weight or reps accordingly.

Barbell Strength

A) 3 Sets

5 High Hang Clean High Pull + 5 High Hang Muscle Clean + 5 Tall Clean

B) 4 Sets

3 Position Power Clean (Top to Bottom) + 3 Front Squat (Build to heavy for day)

C) 3 Sets

Push Press x 5

Wt. Lunges x 20 Steps

C) 3 Sets

Barbell Bench/Floor Press x 10

Row/RDL complex (1 Bent Over Row + 3 RDL) x 5

D) 1 Set

100 Seated Tuck Ups

100 Curls

75 Seated up/over object leg lifts

100 Triceps Extension (Overhead or on back)

Metcon (Time)

A) EMOM x 5 Sets (30 Minutes)

Minute 1 = DB Step Up

Minute 2 = Bench Press

Minute 3 = Cossack Squat

Minute 4 = Pull Ups

Minute 5 = Wall Ball

Minute 6 = DB Bent Over Row

*Weight will vary for most on each movement. Goal is to perform 10-20 reps at each movement or give yourself about 40 seconds of effort at each movement. Adjust weight or reps accordingly.

B) For Time:

10-1 Toe to Bar

*Perform 10 Barbell Curls between each set

Strength

A) 3 Sets

Wall Walk w/wall facing Handstand Push Up x 3-5

Single Arm Farmers Carry x 50 yards Each

B) 1 Set:

Accumulate 2 Minutes Overhead Hold with 100% of Shoulder Press

*Every Time you break perform 10-15 Lateral Raise + Bent Over Lateral Raise

C) 1 Set:

100 Heel Touch Sit Ups (https://www.youtube.com/watch?v=T_e-L8B0D9A)

100 Banded Triceps Extension

100 Russian Twists