Saturday, September 5, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

With a Partner Perform For Time:

50 Burpee Plate Hops

400m Run

100 Hand Release Push Ups

400m Run

150 Walking Lunges

400m Run

100/80 Calorie Row or Bike

400m Run

150 Walking Lunges

400m Run

100 Hand Release Push Ups

400m Run

50 Burpee Plate Hops

*1 Partner works at a time, partners run together.

Competition

Metcon (Time)

With a Partner Perform For Time:

50 Burpee Plate Hops or Burpee Box Jump overs 20/16

400m Run

100 Hand Release Push Ups

400m Run

150 Walking Lunges

400m Run

100/80 Calorie Row or Bike

400m Run

150 Walking Lunges

400m Run

100 Hand Release Push Ups

400m Run

50 Burpee Plate Hops or Burpee Box Jumps 20/16

*1 Partner works at a time, partners run together.

Strength

A) 10-8-6-4-2

Renegade Row 50/35 (Push Up + Row LT + Push Up + Row RT

*GHD Hip Extension x 15-20

B) 3 Sets:

Single Arm DB Bench Press x 8 each

Single arm horizontal bent over landmine row x 8-10 each

C) 3 Sets:

Deficit Double KB RDL @ 3011 x 12

Prone Incline DB Lateral Raise x 20

D) 2 Sets:

Single Leg Glute Bridges x 10

Band Pull a Parts x 20

E) 1 Sets:

50 Alternating DB Hammer Curls + DB Supinated Curls

*Every time you break perform 8-10 strict toe to bar