Saturday, September 8, 2018
Surge Elite Performance & Fitness – CROSSFIT
Essentials/Performance
Metcon (5 Rounds for reps)
In Team of 3 Perform AMRAP in 25 Mintutes:
A) 3 Rds
15 Deadlift
Row
Double Unders
B) 3 Rds
15 Bench Press
Row
Box Jump Overs
C) 3 Rds
20 Wall Ball
Row
Bar Facing Burpee
In Remaining Time Perform AMRAP DB Lunges, Strict Pull Ups & Sit Ups:
*For parts A, B, C all 3 athletes will perform 3 rounds of given movements. The partner performing deadlifts, bench press, wall balls will be the time keeper for how long the other athletes are rowing or jumping. Score will be Calories rowed, jumps performed, DB lunges, strict pulls, and sit ups. For the db lunges, pull ups and sit ups teams may performs as they wish, only 1 athlete may work at each movement.
Competition
Metcon (5 Rounds for reps)
In Team of 3 Perform AMRAP in 25 Mintutes:
A) 3 Rds
15 Deadlift (275/185, 225/155, 185/125)
Row For Calories
Double Unders
B) 3 Rds
15 Bench Press (185/125, 165/115, 145/100)
Ski For Calories
Box Jump Overs
C) 3 Rds
25 Wall Ball
Bike For Calories
Bar Facing Burpee
In Remaining Time Perform AMRAP Front Rack Lunges, Strict Pull Ups & GHD Sit Ups:
*For parts A, B, C all 3 athletes will perform 3 rounds of given movements. The partner performing deadlifts, bench press, wall balls will be the time keeper for how long the other athletes are rowing, skiing, biking and jumping. Score will be Calories, jumps performed, lunges, strict pulls, and sit ups. For the front rack lunges, pull ups and sit ups teams may performs as they wish, only 1 athletes may work at each movement at a time.
Push/Pull Upper
2-3 Sets:
Incline DB Press x 4-6
Ring Push Ups x 12-15
Banded Barbell Bent Over Row x 6 (3 reps pronated grip/3 reps supinated grip)
Single Arm DB Chainsaw Row x 15 each
Shoulders/Posterior
2 Sets:
Prone Incline Bench YTW @31×3 x 6 each
GHD Back/Hip Extensions @2122 x 6-10
Reverse Hyper x
10-15
: Bands
1 Set:
100 Banded Curls
100 Banded Triceps Push Downs
100 Band Pull a Parts