Saturday, July 6, 2019

Surge Elite Performance & Fitness – CROSSFIT

Essentials (Sweat)

Metcon (Time)

In Teams of 2 Perform For Time: (35 minute cap)

75 KB Swings

Into

150 Wall Balls

Into

36-27-18

KB Deadlift

Partner Medball Sit Up Tosses or medball Sit Ups

Into

21-15-9

DB Front Squats or KB Goblet Squats

Pull Ups or Supine Ring Row

Performance

Metcon (Time)

In Teams of 2 Perform For Time: (35 minute cap)

A) 40 Power Snatch 135/95

Into

B) 200 Wall Balls

Into

C) 42-30-18

Deadlift 185/125

Partner Medball Sit Up Tosses

Into

D) 36-27-18

Front Squat 135/95

Pull Ups

Competition

Metcon (Time)

In Teams of 2 Perform For Time: (35 minute cap)

A) 50 Power Snatch 135/95

Into

B) 200 Wall Balls (Partner must Complete 40 Double unders before can switch)

Into

C) 42-30-18

Deadlift 225/155

GHD Sit Ups

Into

D) 42-30-18

Front Squat 135/95

Pull Ups

Strength

A) 3 Sets

Barbell z-press x 5-3-1

Prone Incline Double Barbell Landmine Batwing Row x 6-10

B) 3 Sets

1 1/4 Bench Press x 4

Neutral Grip Single Arm Incline DB Bench Press x 10 each

Barbell upright row x 10-15 (use a clean width grip, perform more as a high Hang high pull)

DB Bent Over Lateral Drops x 6-8 + DB Bent Over Lateral Raise x 6-8

C) Perform unbroken (protect your hands)

10 chest to bar pull ups

Rest 30 seconds

10 chest to bar pull ups

Rest 30 seconds

10 chest to bar pull ups

Rest 30 seconds

5 chest to bar pull ups

Rest 15 seconds

5 chest to bar pull ups

Rest 15 seconds

5 chest to bar pull ups

Rest 15 seconds

Max rep unbroken chest to bar pull ups