Saturday, August 22, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

With a Partner Perform:

A) AMRAP in 10 Minutes

P1 = 250/200m Row/Bike

P2 = 200m Run

B) AMRAP in 10 Minutes

4 Burpee Pull Ups

8 Handstand Push Ups/Hand Release Push Ups

12 Single Arm Overhead Walking Lunge (6/6)

*Partners Alternating Movements

C) 3-4 Sets:

Minute 1 = 30 Seconds Alternating DB Hammer Curl/Supinated Curl

Minute 2 = 30 Seconds DB JM Press (https://www.youtube.com/watch?v=WmF-ykN-ufM)

Minute 3 = 30 Seconds Feet Anchored Sit Up Kayaking

Metcon (AMRAP – Rounds and Reps)

With a Partner Perform:

A) AMRAP in 10 Minutes

P1 = 250/200m Row

P2 = 200m Run

B) AMRAP in 10 Minutes

4 Burpee Pull Ups

8 Handstand Push Ups

12 Single Arm Overhead Walking Lunge (6/6)

*Partners Alternating Movements

C) 3-4 Sets:

Minute 1 = 30 Seconds Alternating DB Hammer Curl/Supinated Curl

Minute 2 = 30 Seconds DB JM Press (https://www.youtube.com/watch?v=WmF-ykN-ufM)

Minute 3 = 30 Seconds GHD Kayaking (https://www.youtube.com/watch?v=cmRlA2VETuQ)

Strength

A) 3 Sets:

Strict Wt. Stationary Dips x Max Reps @ 2011 (Choose a weight to perform no more than 15 reps)

Hand Anchored Supinated Grip Single Arm DB Bent Over Row x 12 each

B) 3 Sets:

DB Raise Complex (Front, Lateral, Bent Over Lateral, Upright Row) x 6-8 Each

Inverted Row x Max Reps

C) 3 Sets:

Reverse Hyper x 20 @ 50% of 1RM Deadlift

Rest as needed

Bulgarian Split Squats x 8 each @2111

into

Pistols x 6-10 each

Rest as needed

D) 2 Sets:

Banded Hamstring Curls x 40

rest 30 seconds