Saturday, September 19, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (AMRAP – Rounds)
A) 3 Sets:
10 Banded Plank Pull Downs RT
10 Banded Plank Pull Downs LT
30 Seconds Flutter Kicks
B) With a Partner Perform:
AMRAP in 12 Minutes:
P1 4 Stone/Sandbag to Shoulder or Barbell Ground to Overhead 145/105 or DB Ground to Overhead 55/40
P2 5-10-15 yard Shuttle Run
P1 8 Knee to Elbow
P2 5-10-15-10 yard Shuttle Run
P1 4 Stone/Sandbag Squat Clean or Barbell Squat Clean or DB Squat Clean 55/40
P2 5-10-15-10-5 yard Shuttle Run
P1 8 Knee to Elbow
*Partners Alternate Movementes
C) 8 Sets (Tabata)
A) Banded Curl (During 10 seconds rest, must rest with arms at 90 degree curl)
B) Banded Triceps Push Downs (During 10 seconds rest, must rest with arm fully extended)
Metcon (Time)
A) 3 Sets:
10 Banded Plank Pull Downs RT
10 Banded Plank Pull Downs LT
30 Seconds Flutter Kicks
With a Partner Perform:
AMRAP in 12 Minutes:
P1 4 Stone/Sandbag to Shoulder or Barbell Ground to Overhead 165/110 or DB Ground to Overhead 65/45
P2 5-10-15 yard Shuttle Run
P1 8 Medball Knee to Elbow
P2 5-10-15-10 yard Shuttle Run
P1 4 Stone/Sandbag Squat Clean or Barbell Squat Clean or DB Squat Clean 65/45
P2 5-10-15-10-5 yard Shuttle Run
P1 8 Knee to Elbow
*Partners Alternate Movementes
B) 8 Sets (Tabata)
A) Banded Curl (During 10 seconds rest, must rest with arms at 90 degree curl)
B) Banded Triceps Push Downs (During 10 seconds rest, must rest with arm fully extended)
()
Strength
A) 1 Set
15 Strict Toe to Bar
100 ft. Plate Pinch
20 Toe to Bar
100 ft. Plate Pinch
25 Toe to Ring
100 ft. Plate Pinch
B) 3 Sets:
DB Floor Press x 8
Prone on Flate Bench DB Row x 8
C) 3 Sets:
Barbell Hip Thrusts x 10
Rigiert Hamstring Curls x 15