Thursday, July 2, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (3 Rounds for reps)

A) 1 Set: EMOM

Minute 1 = Max Rep Slam Balls/Plate Ground to Overhead

Minute 2 = Plank

Minute 3 = Max Rep Slam Balls/Plate Ground to Overhead

Minute 4 = Plank

Minute 5 = Max Rep Slam Balls/Plate Ground to Overhead

Rest 1 Minute

B) AMRAP in 5 Minutes

10 Alternating Slam Ball/Plate Push Ups

10 Box Jump or Step Ups

Rest 1 Minute

C) 1 Set: EMOM

Minute 1 = Max Rep Slam Balls/Plate Ground to Overhead

Minute 2 = Plank

Minute 3 = Max Rep Slam Balls/Plate Ground to Overhead

Minute 4 = Plank

Minute 5 = Max Rep Slam Balls/Plate Ground to Overhead

Competition

Metcon (No Measure)

In 35-45 minute rotate through

Handstand

10 seconds HEADstand hold

5 tuck to handstand

5 lunge to handstand

Max handstand hold in 3’x3’ area

Rings

10 Ring Swings

3×10 second hold / 20 seconds rest:

Bottom Dip hold

Top ring support hold

Bar

3 x

Arch hollow swing + lever pull + Toe to bar + chin over bar kipping pull up + Toe to bar + kipping chest to bar pull up + Toe to bar

Stretch

1 minute standing straddle stretch

20 alternating single leg v-ups

1 minute pike forward fold stretch

10-20 hollow to knee tucks

1 minute Arms elevated puppy dog stretch

20 hollow rocks