Saturday, June 6, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Reps)

With a Partner Complete For Total Reps:

3 Rds

2 Minutes Thrusters or Wall Balls

2 Minutes Pull Ups or Supine Row/Bent Over Row

2 Minutes Bike/Row For Calories or Jump Rope/Box Jump

2 Minutes Sumo Deadlift High Pulls

2 Minutes Burpee

1 Minute Rest

*Fight gone bad style. 1 partner works at a time and no set rest between stations. If performing individually perform 1 minute at each station.

Competition

Metcon (AMRAP – Reps)

A) With a Partner Complete For Total Reps:

3 Rds

2 Minutes Thrusters 95/65

2 Minutes Pull Ups

2 Minutes Bike or Row For Calories

2 Minutes Sumo Deadlift High Pulls 95/65

2 Minutes Burpee

1 Minute Rest

*Fight gone bad style. 1 partner works at a time and no set rest between stations

B) 4 Sets:

GH Raise or Nordic Drops x 6-10

Front Rack Step Ups x 10-12 Each

C) 3 Sets:

DB Z Press @2111 x 8-10

Strict Toe to Bar @2111 x 8-10

Med Ball Plate/DB Pull Over @2111 x 8-10 (https://www.youtube.com/watch?v=ZAZgH_vjsGE)

Farmers Carry x 100m

D) 2 Set:

Alternating Hammer Curl + Supinated Curl x 8-10

Overhead Tricep Extensions x 12-15

Front Raise + Lateral Raise + Bent Over Lateral Raise x 8-10 each