Saturday, August 18, 2018
Surge Elite Performance & Fitness – CROSSFIT
Essentials/Performance/Competition
1 1/4 Bench Press
10 Minutes build to today’s heavy 5 rep 1 1/4 Bench Press
Essentials
Metcon (Time)
With a Partner Complete For Time
50 DB Power Clean
150 ft. DB Front Rack Walking Lunge
40 Partner Medball Sit Up Toss each
30 Pull Ups
40 DB Power Clean
120 ft. DB Front Rack Walking Lunge
30 Partner Medball Sit Up Toss each
25 Pull Ups
30 DB Power Clean
90 ft. DB Front Rack Walking Lunge
30 Partner Medball Sit Up Toss each
20 Pull Ups
Performance
Metcon (Time)
With a Partner Complete
50 DB Power Clean 50/35
150 ft. DB Front Rack Walking Lunge
40 GHD Sit Up
30 Bar Muscle Up
40 DB Power Clean
120 ft. DB Front Rack Walking Lunge
30 GHD Sit Up
25 Bar Muscle Up
30 DB Power Clean
90 ft. DB Front Rack Walking Lunge
30 GHD Sit Up
20 Bar Muscle Up
Competition
Metcon (Time)
With a Partner Complete For Time
50 DB Power Clean 50/35
150 ft. DB Front Rack Walking Lunge
40 Partner Medball Sit Up Toss each
30 Bar Muscle Ups
40 DB Power Clean
120 ft. DB Front Rack Walking Lunge
30 Partner Medball Sit Up Toss each
25 Bar Muscle Up
30 DB Power Clean
90 ft. DB Front Rack Walking Lunge
30 Partner Medball Sit Up Toss each
20 Bar Muscle Up
Push/Pull
3 Sets:
Half Kneeling Banded Single Arm DB Shoulder Press @21×1 x 6-8 ea
Hand Anchored Single Arm DB Row @21×1 x 6 each
Wt. Stationary Dip @22×1 x 10-15
Bent Over Hand Over Hand Sled Pull x 50 ft.
Posterior
2 Sets:
GHD Back Extensions @2121 x 8-12
Reverse Hypers x 15-20
Bi/Tri
1 Set:
50 each Alternating DB Hammer Curl/DB Supinated Curl
100 Cable Triceps push down/Cable Overhead Triceps extensions (perform 10 push down then 10 overhead extensions)