Saturday, August 29, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

With a Partner Perform For Time:

50 Deadlift 205/135 (Partner Holds Wall Sit)

400m Run

60 Single Arm DB Push Press 50/35(Partner Hold Top Supine Row)

400m Run

70 KB Swings 70/55 (Partner Holds Handstand or Plate Overhead)

400m Run

80 Box Jump w/Step Down (Partner Holds L-Sit or Knee Tuck)

400m Run

90 Dips (Partner Holds Top of Push Up)

400m Run

100 Pistols or Walking Lunges (Partner Hold Top Deadlift)

400m Run

*Partners can distriubte reps as they wish. Partners run together.

Metcon (Time)

With a Partner Perform For Time:

50 Deadlift 225/155 (Partner Holds Wall Sit)

400m Run

60 Single Arm DB Push Press 70/50 (Partner Hold Top Supine Row)

400m Run

70 KB Swings 70/55 (Partner Holds Handstand Plank)

400m Run

80 Box Jump w/Step Down (Partner Holds L-Sit or Knee Tuck)

400m Run

90 Ring Dips (Partner Holds Top of Push Up)

400m Run

100 Pistols (Partner Hold Top Deadlift)

400m Run

*Partners can distriubte reps as they wish. Partners run together.

Strength

A) 3 Sets:

20 KB Side Bends (each side)

20 Knee Raises @ 2011

B) 3 Sets:

Strict Stationary Dips x 8-12 @ 4011

Hand Anchored Supinated Grip Single Arm DB Bent Over Row x 10-12 each

C) 3 Sets:

Incline Dumbbell Tate Press x 8 (https://www.youtube.com/watch?v=OploShvnhls)

Incline DB Lateral Raise x 20

D) 3 Sets:

Barbell Glute Bridges x 12-15 @ 35-40% of Deadlift

Band Pull a Parts x 20

Rest as needed

E) 2 Sets:

Glute Ham Raises x 6-10

Rest 90 seconds