Saturday, March 28, 2020
Surge Elite Performance & Fitness – CROSSFIT
Bodyweight
Metcon (3 Rounds for reps)
AMRAP in 6 Minutes
12-9-6
Push Ups
Sit Ups
Rest 3 Minutes
AMRAP in 6 Minutes
12-9-6
Bench/Chair Dip
Single Leg Glute Bridge
Rest 3 Minutes
AMRAP in 6 Minutes
12-9-6
Curl
Triceps Extensions
Supermans
Metcon (3 Rounds for reps)
AMRAP in 6 Minutes
12-9-6
Floor Press
Bent Over Row
Rest 3 Minutes
AMRAP in 6 Minutes
12-9-6
Push Press
Sumo Deadlift High Pull
Rest 3 Minutes
AMRAP in 6 Minutes
12-9-6
Curl
Triceps Extensions
Supermans
Barbell Strength
Barbell Strength
A) 4 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 8 each
C) 3 Sets
Barbell Floor Press x 8
Row/RDL complex (1 Bent Over Row + 3 RDL) x 5
D) 1 Set
100 Seated Tuck Ups
100 Curls
50 Seated up/over object leg lifts
100 Triceps Extension (Overhead or on back)
Competition
Metcon (3 Rounds for time)
21-15-9
Bench/Floor Press 185/125
Pull Ups
Rest 5 Minutes
21-15-9
Push Press 115/75
Sumo Deadlift High Pull
Rest 5 Minutes
3 Rds
21/18 Calorie Row
15 Alternating Hang DB Snatch 50/35
9 Burpee
Strength
A) 3 Sets
Strict Supinated Grip Chin Ups x Max Reps
Pendlay Row x 5-8
Wall Walk w/wall facing Handstand Push Up x 3-5
B) 1 Set:
Accumulate 2 Minutes Overhead Hold with 100% of Shoulder Press
C) 3 Sets:
Back Squat x 8 @3111
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