Saturday, August 15, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

With a Partner Perform:

A) AMRAP in 15 Minutes

5 Back Squat 185/125 (may take from rack)

7 Handstand Push Ups

9 Pull Ups

*Partner runs 300m, partners pick up where other left off.

Rest 5 Minutes

B) 10 Rds For Time:

10 Bench Press 135/95

10 Box Jump Overs 24/20

*1 Partner works at a time. Partners may break up reps as they wish

C) Optional Finisher

Alternating Tabata

DB Curl

DB Skull Crushers

Metcon (Time)

With a Partner Perform:

A) AMRAP in 15 Minutes

5 Back Squat 225/155 (may take from rack)

7 Handstand Push Ups

9 Pull Ups

*Partner runs 300m, partners pick up where other left off.

Rest 5 Minutes

B) 10 Rds For Time:

10 Bench Press 155/105

10 Box Jump Overs 24/20

*1 Partner works at a time. Partners may break up reps as they wish

C) Optional Finisher

Alternating Tabata

DB Curl

DB Skull Crushers

Barbell Strength

A) 10-8-6-4-2

Renegade Row 50/35 (Push Up + Row LT + Push Up + Row RT

*Perform 30 Seconds Iso GHD Hold at the top between sets

B) 3 Sets:

Single arm DB Shoulder Press x 8

3 Position Strict Pull Up x 3-6 each (Wide, Neutral, Supiated Grip)

C) 3 Sets:

Reverse Hypers x 20

Rest 30 Seconds

Banded March x 2 Minutes

Rest 30 Seconds

D) 1 Set

Banded Hamstring Curl x 100