Saturday, May 19, 2018

Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

Metcon (Time)

“Team Fixed Linda”In Teams of 3 Complete 10-1 For Time:

Deadlift 250/170

Bench Press 165/110

Squat Clean 125/85

Athlete A will start at deadlifs, athlete B will start at bench press and athlete C will start at squat clean.  Each athlete will perform 10 reps then rotate to the next exercise.  Once they return to the exercise in which they first started they will then perform 9 reps and then rotate.  This will continue until all athletes have performed the round on 1 rep for each exercise.  ONLY 1 ATHLETE MAY WORK AT A GIVEN EXERCISE.  ALL ATHLETES MUST BE FINISHED WITH THEIR EXERCISE BEFORE THE OTHER PARTNERS CAN ROTATE.

Competition

Metcon (Time)

“Team Fixed Linda”In Teams of 3 Complete 10-1 For Time:

Deadlift 1.5 BW Avg. of 3 teammates

Bench Press BW Avg. of 3 teammates

Squat Clean .75 BW Avg. of 3 teammates

*RX weight = Average body weight of the 3 teammates.

Athlete A will start at deadlifs, athlete B will start at bench press and athlete C will start at squat clean.  Each athlete will perform 10 reps then rotate to the next exercise.  Once they return to the exercise in which they first started they will then perform 9 reps and then rotate.  This will continue until all athletes have performed the round on 1 rep for each exercise.  ONLY 1 ATHLETE MAY WORK AT A GIVEN EXERCISE.  ALL ATHLETES MUST BE FINISHED WITH THEIR EXERCISE BEFORE THE OTHER PARTNERS CAN ROTATE.

Competition

Toe to Bar Endurance/Pull Up Endurance

A) 3 Sets: (9 total sets)

3 Sets:

Max Reps Toe to Bar x 15 seconds (focus on full ROM as fast as possible)

Max Rep Suit Case Sit Ups x 45 Seconds (https://www.youtube.com/watch?v=ZuYJPJuiqSw) *you may use hands on floor if need be

Rest 2 Minutes after perform 3 sets then repeat

Rest 5 Minutes

B) 3 Sets: (9 Total Sets)

3 Sets:

Max Pull Ups x 15 Seconds

Max Reps Kneeling Banded PVC Pull Downs x 45 Seconds (https://www.youtube.com/watch?v=Ds5iVubrJUg)

Rest 2 Minutes between every 3 sets

*Focus on smooth steady reps during the 50 seconds of suit case sit up and banded pull downs. Focus on engaging the proper muscle groups and motor patterns.