Saturday, June 1, 2019
Surge Elite Performance & Fitness – CROSSFIT
Metcon (3 Rounds for reps)
With a Partner
A) 3 Rds
AMRAP in 3 Minutes
3 DB Deadlift 70/50
6 Push Ups
1 Rope Climb/3 rope lock pull ups/2 hand over hand pulls
*1 minute rest between Rds, pick up where you left off.
B) 3 Rds
AMRAP in 3 minutes
3 DB Push Jerk 50/35
6 Push Ups
6 Pull Ups
*1 minute rest between Rds, pick up where you left off.
C) 3 Rds
AMRAP in 3 minutes
3 DB Thrusters 50/35
6 Push Ups
9 Supine Row
*1 minute rest between Rds, pick up where you left off.
Partners alternate movements. Complete all 3 Rds of given AMRAP before moving onto next section. 1 minute rest between A, B, C. 36 total minutes of work.
Competition
Metcon (3 Rounds for reps)
With a Partner
A) 3 Rds
AMRAP in 3 Minutes
3 DB Power Clean 55/40
6 Push Ups
1 Rope Climb
*1 minute rest between Rds, pick up where you left off.
B) 3 Rds
AMRAP in 3 minutes
3 DB Push Jerk 55/40
6 Push Ups
6 Chest to Bar Pull Ups
*1 minute rest between Rds, pick up where you left off.
C) 3 Rds
AMRAP in 3 minutes
3 DB Thrusters 55/40
6 Push Ups
9 Supine Row
*1 minute rest between Rds, pick up where you left off.
Partners alternate movements. Complete all 3 Rds of given AMRAP before moving onto next section. 1 minute rest between A, B, C. 36 total minutes of work.
Than
4 Rds (30 seconds on / 30 seconds off)
Wall facing handstand hold
Strength
A) 3 Sets
Alternating from top DB Incline Press @21×1 x 6
ISO Dizenzo Row Hold x 10-20 seconds
Prone Low Incline DB Batwing Row @2111 x 6
Bent Over DB Lateral Raise x 12-15
B) 6 Sets (20 sec on/40 sec off)
3 Position ring pull up (pronated/neutral/supinated)
*perform 1-1-1, pick up where you left off
C) 3 Sets
Max strict stationary dips w/60 seconds rest between sets
*sets 1-2 leave 2-3 reps in the tank, set 3 go all out
D) 3 sets
Zottman Curl x 6-8 each
Alternating single + double leg parallete leg lifts x 30 seconds (single, single double)
GHD Sit Ups x 15