Saturday, February 15, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) In Teams of 3 Perform:

3 Rounds For Total Reps

4 Minutes Row/Bike for Calories

3 Minutes Lateral Burpee over Stick

2 Minutes Toe to Bar/Ring/Knee Raise

*No Rest Between Rds, one partner works at a time.

B) Ring of Fire

3 Sets Tabata 20 seconds on / 10 Seconds Rest

Barbell Supinated Curls

Barbell Behind the Neck Overhead Triceps Extension

Pronated Barbell Curl

Competition

Metcon (AMRAP – Reps)

In Teams of 3 Perform:

3 Rounds For Total Reps

4 Minutes Ski for Calories

3 Minutes Lateral Burpee over Parallette

2 Minutes Toe to Bar

*No Rest Between Rds, one partner works at a time.

Strength

A) 2 Sets

Banded High Elbow at 90 Degree External Rotation x 10

Banded Elbow at side 90 degree External Rotation x 10

Banded Front Raise to Band Pull a Parts x 10

Banded Face Pull x 10

Bottoms Up KB shoulder Press x 5 each

Wall Facing Handstand Hold x 30-45

B) 3 Sets

Double KB/DB Z Press x 5-7 @2111

Wt Stationary Dip x 5-7 @2211

Bar Dip x 15-20

C) 4 Sets

5 Strict Pull Ups

9 Kipping Pull Ups

12 Butterfly Pull Ups

Rest 2 Minutes Between Sets

*Perform wearing weight vest if able

D) 1 Set:

40 Parallette Shoot Through

*EMOM Perform 10 Banded Triceps Extensions including 0:00

1 Set

50 DB Hammer Curls

*EMOM perform 10 Banded Hammer Curls