Saturday, January 25, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

In Teams of 3 Complete For Time:

12 Total Rds (15 minute cap)

100m Run

10 Double KB/DB Push Press 35/25

12/10 Calorie Row

10 Pull Ups (if you have c2b perform them)

30 Double Unders/Single Unders

Rest 3 Minutes

12 Total Rds (15 minute cap)

100m Run

10-12/8-10 Stationary Dips

12/10 Calorie Row

8 Supine Row @2111

30 Double Unders

*Partners Alternate Movements, choose a Reps scheme you can perform 1-2 Sets) Scale appropriately.

Competition

Metcon (Time)

With a Partner Complete For Time:

10 Rds (5 Rds each)

100m Run

10 Double KB/DB Push Press 35/25

12/10 Calorie Row

12 Handstand Push Ups

50 Double Unders

Rest 3 Minutes

10 Rds (5 Rds each)

100m Run

12 Chest to Bar Pull Ups

12/10 Calorie Row

10 Supine Row @2111

50 Double Unders

*Partners Alternate Movements

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) 3 Sets

Pronated Grip Strict Pull Up x 5-8

Neutral Grip Strict Pull Up x 5-8

Supinated Grip Strict Pull Up x 5-8

Seated Banded Row x 15-20

3 Sets

10 Parallette Toes on Rower Reverse V-Up

10 Toes in Rings Knee to Elbow

Ring Plank Hold x 30-40 Seconds