Saturday, November 30, 2019
Surge Elite Performance & Fitness – CROSSFIT
Essentials
Metcon (Time)
A) With a Partner Complete For Time (18 minute cap)
40 Single Arm DB Snatch or KB Swing
40 DB Push Press
80 DB Suit Case or Body Weight Lunges
40 DB Push Press
40 Power Snatch
B) with a Partner
4 Sets Each
20 seconds Barbell Skull Crusher (partner holds top push up or stationary dip) rest 10 seconds than switch
Rest 1 minute
4 Sets Each
20 seconds Barbell Curl (partner holds iso plate curl at 90 degrees) rest 10 seconds than switch
Performance
Metcon (Time)
A) With a Partner Complete For Time (18 minute cap)
50 Power Snatch 95/65
50 DB Push Press
100 Front Rack Lunges
50 DB Push Press
50 Power Snatch
B) with a Partner
4 Sets Each
20 seconds Barbell Skull Crusher (partner holds top push up or stationary dip) rest 10 seconds than switch
Rest 1 minute
4 Sets Each
20 seconds Barbell Curl (partner holds iso plate curl at 90 degrees) rest 10 seconds than switch
Competition
Metcon (Time)
With a Partner Complete For Time
50 Power Snatch 95/65
50 Handstand Push Up
100 Front Rack Lunges
50 Handstand Push Up
50 Power Snatch
Strength
A) 3 Sets
Double KB/DB 1 1/4 incline Press x 6-8
Ring 1 1/4 Strict Pull Up x 3-6 (work area of need, top or bottom 1/4)
Wall walk x 2-5 (focus on quality)
B) 2 Sets
5-4-3-2-1 Single Arm DB Press
10-8-6-4-2 Single Arm Lateral Landmine Row
*perform all the shoulder press than perform all the rows. Perform 5 RT than 5 LT, 4/4, 3/3, 2/2, 1/1 keep same weight throughout. Perform same way with landmine row
C) 3 Sets
GHD Sit Up x 12 -15
GH Raise 5-8
Single Arm Hang From Bar Alternating Hip Taps Single x 6-10 each