Saturday, March 21, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (AMRAP – Rounds and Reps)
AMRAP in 11 Minutes
Backpack/Odd Object Deadlift
30 Double Unders/Single Unders/plate or book hops
10 seated odd object Z Press/push up to down dog
30 Double Unders
Metcon (AMRAP – Rounds and Reps)
AMRAP in 11 minutes
10 Deadlift 155/105
30 Double Unders/single Unders/plate hops
10 Seated Z Press (barbell, db, kb, plate, odd object)
30 Double Unders
B) 6 Sets (20 seconds work/10 seconds Rest
Seated Tuck Ups
Curls
Seated up/over object leg lifts
Overhead Triceps Extension
*Perform all 6 sets of movement before moving to next.
Barbell Strength
A) 3 Sets
5 High Hang Snatch High Pull + 5 High Hang Muscle Snatch + 5 Overhead Squats @3311
B) 3 Sets
5 Behind the neck snatch grip Push Press
Back Rack Step Ups x 10 each
C) 3 Sets
Barbell Floor Press x 10
Row/RDL complex (1 Bent Over Row + 3 RDL) x 5
D) 6 Sets (20 seconds work/10 seconds Rest
Seated Tuck Ups
Curls
Seated up/over object leg lifts
Overhead Triceps Extension
*Perform all 6 sets of movement before moving to next.
Competition
Metcon (AMRAP – Rounds and Reps)
AMRAP in 11 minutes
10 Deadlift 185/125
30 Double Unders/single Unders/plate hops
10 Seated Z Press (barbell, db, kb, plate, odd object)
30 Double Unders
Strength
A) 3 Sets
Pendlay Row x 5-8
Wall Walk w/wall facing Handstand Push Up x 3-5
B) 1 Set
30 Barbell Full ROM front raise
30 DB Lateral Raise
30 DB Bent Over Lateral Raise
30 Barbell High Hang Clean Grip Upright Row (Slight Dip and extend, keep bar close)
30 Alternating Hammer/Supinated DB Curl
C) 3 Sets:
8 Heel Pressed into Wall Barbell Single Leg RDL
15-20 Heels on bench/chair toe touch sit ups
10 Side Plank Crunches w/3 second hold at top
Skull crushers x 12-15
Rest 2 Minutes