Saturday, October 5, 2019

Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) With a Partner Perform;

AMRAP in 25 Minutes Minute (Alternate Movements)

150m Run

12 Dips

12 Pull Ups (if you can perform c2b do so)

12 KB Swings

50 Double Unders

12 Dips

12 Pull Ups (if you can perform c2b do so)

12 KB swings

150m Run

Competition

Metcon (AMRAP – Rounds and Reps)

A) With a Partner Perform;

AMRAP in 25 Minutes Minute (Alternate Movements)

15/12 Calories Row

12 Ring Dips

12 Chest to Bar Pull Ups

12 KB Swings 70/55

50 Double Unders

12 Ring Dips

12 Chest to Bar Pull Ups

12 KB swings 70/55

15/12 Calories Row

Strength

A) 3 Sets

3 Position Muscle Snatch + Overhead Squat (build to moderate heavy)

B) 3 Set

3 Position Power Snatch + Snatch Balance (build to moderate heavy)

C) Single Arm Bent Over Row @2112 x 5 each

Seated Banded Low Row x 12-15

Rest 90 seconds

D) 3 Sets

1/2 Kneeling Single Arm DB Press @2111 x 5-7 each

Bent Over DB Lateral Raise x 15

Banded Straight Arm Pull Downs x 12-15

Rest 90 seconds

E) 2 Sets

100 ft Double KB Front Rack Carry

100 ft Plate Pinch Farmers Carry

Rest 90 Seconds

F) Accumulate 2 minutes of Each

L-Sit or Tuck hold on Paralletes

Iso Reverse hyper hold at top

Banded Triceps Push Down

Banded Biceps Curls