Saturday, August 8, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (3 Rounds for reps)

With a Partner Perform

A) 3 Sets:

AMRAP In 3 minutes

3 DB Hang Power Cleans 50/35

6 Handstand Push Ups or Feet Elevated Decline Push Up

9 Air Squats

Rest 1 minute after each round.

B) 3 Sets:

AMRAP in 3 Minutes

3 DB Thrusters 50/35 or Wall Balls

6 Dips

9 Sit Ups (feet anchored)

Rest 1 minute after each round.

C) 3 Sets:

AMRAP in 3 Minutes

3 DB Deadlifts 50/35

6 Push Ups

9 Pull Ups

Rest 1 minute after each round.

*Partners alternate movements, Pick up where you left off, after 1 minute of rest.

Perform all 3 rounds at given triplet before moving onto next.

Competition

Metcon (3 Rounds for reps)

With a Partner Perform

A) 3 Sets:

AMRAP In 3 minutes

3 DB Hang Power Cleans 50/35

6 Handstand Push Ups

9 Air Squats

Rest 1 minute after each round.

B) 3 Sets:

AMRAP in 3 Minutes

3 DB Thrusters 50/35

6 Ring Dips

9 Sit Ups (feet anchored)

Rest 1 minute after each round.

C) 3 Sets:

AMRAP in 3 Minutes

3 DB Deadlifts 70/50

6 Push Ups

9 Pull Ups

Rest 1 minute after each round.

*Partners alternate movements, Pick up where you left off, after 1 minute of rest.

Perform all 3 rounds at given triplet before moving onto next.

Strength

A) 3 Sets: (Every 2 Minutes)

Station 1 = DB Arnold Press x 8-10 @ 2111

Station 2 = Strict Toes to Bar x 8-10 @ 2111

Station 3 = Farmer’s Carry x 100m

B) 4 Sets: (Every 90 seconds)

Station 1 = DB Bench Press x 6 @ 21X1

Station 2 = Supinated Grip Bent Over Barbell Row x 8 @ 2111

C) 8 Sets: (20 seconds work/10 seconds Rest)

2 Handed Single DB Curls

2 Handed Single DB Skull Crusher

*Alternate Movements