Saturday, June 2, 2018

Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Metcon (3 Rounds for reps)

In Teams of 3 Perform:

A) AMRAP in 6 Minutes

7 KB Swing (5 Double DB Snatch)

5 Goblet Squat (5 Double DB Hang Squat Clean)

Rest 3 Minutes

B) AMRAP in 6 Minutes

5 Handstand Push Ups

1 Rope Climb

*For A & B Partners Alternate Full Rounds

Rest 3 Minutes

C) AMRAP in 6 Minutes

P1 = Russian Twist (GHD Sit Ups)

P2 = 40 ft. Sled Push

P3 = Rest

*Partners Alternate Movements

Competition

Push/Pull

3 Sets:

Close Grip Bench @30×1 x 9-7-5

Alternating From Top Bent Over DB Row x 6-8 Each

Push/Pull

3 Sets:

Close Grip Bench @30×1 x 9-7-5

Alternating From Top Bent Over DB Row x 6-8 Each

Push/Pull

2 Sets:

Max Reps Feet on Rower seat parallete push Up + Pike on rower seat + Parallete Handstand Push

Max Strict Pull Ups + Max Banded Strict Pull Up + Max Banded Lat Pull Down

Gun Show

100 Curls (Choose Variation)

100 Cable or Banded Triceps Extensions

*Break up as wish