Saturday, February 8, 2020
Surge Elite Performance & Fitness – CROSSFIT
Essentials
Metcon (Time)
50 Double DB Deadlift
40 Double DB Power Clean
30 Double DB Front Squat
40 KB Swings
*EMOM including at 0:00 Perform 3-5 Synchronized Burpee
B) Optional Core Finisher
100 UB Flutter Kicks
60 Seated Knee Ups (https://www.youtube.com/watch?v=5E8NThPrmc8)
40 Abmat Sit Ups
20 Hollow Rocks
10 Plank to Push Ups
Performance
Metcon (Time)
With a Partner Perform For Time:
50 Double DB Deadlift 50/35
40 Double DB Power Clean
30 Double DB Front Squat
20 Double DB Power Snatch
*EMOM including at 0:00 Perform 5 Synchronized Burpee
B) Optional Core Finisher
100 UB Flutter Kicks
60 Seated Knee Ups (https://www.youtube.com/watch?v=5E8NThPrmc8)
40 Abmat Sit Ups
20 Hollow Rocks
10 Plank to Push Ups
Competition
Metcon (Time)
With a Partner Perform For Time:
50 Double DB Deadlift 70/50
40 Double DB Power Clean
30 Double DB Front Squat
20 Double DB Power Snatch
*EMOM including at 0:00 Perform 5 Synchronized Burpee
B) Core Finisher
100 UB Flutter Kicks
60 Seated Knee Ups (https://www.youtube.com/watch?v=5E8NThPrmc8)
40 Abmat Sit Ups
30 Hollow Rocks
20 Plank to Push Ups
Strength
A) 2 Sets
Supine on Floor bottoms Up KB Scapular Push Up x 6-10
Prone on Floor Plate/DB W Presses @2121 x 5
Prone on Floor Plate Iso Y Hold with pronated to Supinated rotations x 5
Prone on Floor Banded Behind the Neck Pull Downs x 5-8
B) 3 Sets
Reverse/Supinated Grip Bench Press x 4-6
Stationary Dip x 6-8
Bar Dip x 10-15
C) 5 Sets
3 Strict Pull Ups
4 Kipping Pull Ups
5 Butterfly Pull Ups
6 Chest to Bar Pull Ups
Rest 2 Minutes Between Sets
*Perform wearing weight vest if able
D) 1 Set:
50 Diamond Push Ups
*EMOM Perform 10 Banded Triceps Extensions
1 Set
50 Barbell Curls
*EMOM perform 10 Banded Hammer Curls