Saturday, July 28, 2018

Surge Elite Performance & Fitness – CROSSFIT

Essentials/Performance/Competition

Push Press/Wt. Pull Up

In 10 Minutes:

Build to Moderately Heavy 3 Rep Push Press and moderately heavy 5 rep weighted pull up

*These are not maximum, weight should be RPE 6-8.

Metcon (Time)

With a Partner Complete For Time: (20 Minute Time Cap)

60 Burpee Broad Jump 6/4′ (Comp Burpee Box Jump Overs 40/30″)

50 Bench Press 195/115 (225/155)

40 Bar Muscle Ups/Jumping Bar Muscle Up/Strict Pull Ups

20 Rope Climbs (Comp 30)

Competition

Tempo Strict Handstand Push Ups

40 Strict Handstand Push Ups @ 20×2

*Every time you break perform shoulder shocker series x 5

Pull/Posterior

3 Sets:

Prone on Bench DB Row @21×1 x 4-6

Double DB Alternating Single Leg RDL x 10 (5/5)

Neutral Grip Inverted Barbell Row x 20 Seconds AMRAP

Sandbag Bear Hug Banded March x 1 Minute

Pull/Posterior

3 Sets:

Prone on Bench DB Row @21×1 x 4-6

Double DB Alternating Single Leg RDL x 10 (5/5)

Neutral Grip Inverted Barbell Row x 20 Seconds AMRAP

Sandbag Bear Hug Banded March x 1 Minute

Bi’s/Tri’s

1 Set:

100-150 Banded Curls

100-150 Banded Triceps Push Down