Saturday, June 13, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

With a Partner Complete AMRAP in 35 Minutes:

90 KB Swings 55/135

80 Wall Balls

70 Push Ups

60 DB Lunges

50 Bench Press or Floor Press 135/95

40 Box Jump Overs or Box Step Up Overs

30 Strict Pull Ups

20 Squat Clean 135/95

5-10 Rope Climbs

*1 person works at a time. For rd 1, while one partner is working on given movement other partner performs 200m run. For rd 2, while one partner is working on given movement other partner performs 12/9 Calorie Row or 15/12 Calorie Bike.

Metcon (AMRAP – Rounds and Reps)

With a Partner Complete AMRAP in 35 Minutes:

120 ft. Handstand Walk (6x20ft)

80 Wall Balls

70 Push Ups

60 DB Lunges 50/35

50 Bench Press 155/105

40 Box Jump Overs 30/24

30 Muscle Ups

20 Squat Clean 155/105

10 Rope Climbs

*1 person works at a time. For rd 1, while one partner is working on given movement other partner performs 200m run. For rd 2, while one partner is working on given movement other partner performs 12/9 Calorie Row or 15/12 Calorie Bike.

Strength

A) 3 Sets:

Landmine Single Arm Row @21×1 x 6-8 each

Strict Ring Dip @2112 x 10-12

B) 3 Sets:

Banded Hamstring Curls @3011 x 20

Single Arm B Row @2111 x 10 each

C) 3 Sets:

Banded Pallof Press @2020 x 10 ea.

Side Plank x 45 Seconds each

Ab Wheel Roll outs x 6