Tuesday, April 14, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 2 Sets:

Shoulder Press @3030 x 12

Rear foot elevated or Split Stance Single Leg RDL x 6-8 each

B) 5 Sets:

AMRAP in 3 Minutes:

6 DB Renegade Row (3/3) Or Bent Over Row

4 DB or Defict Push Ups

2 Pistols (1/1)

Rest 1 Minute, pick up where you left off

Pistol Scale = https://www.youtube.com/watch?v=-71uaSXtz3M

Barbell Strength

Barbell Strength

Barbell Option

A) 2 Sets:

Wall Slides @3131 x 5

Elbow on Knee External Rotation x 10

Scapular Push Ups x 10

10 Straight legged Sit Up

A) 3 Sets:

Clean Pulls x 5 @ 80-90%

B) 3 Sets:

Shoulder Press From Split Position @3031 x 12

B) 3 Sets

Push Press x 4 (RPE 7-8)

Bent Over Row x 12

Lateral Raise x 20

C) 3 Sets

Back Squat Jump x 5 @15-20% of BS

D) 3 Sets

1 Minute Max Push Ups

1 Minute Max Flutter Kicks

1 Minute Bench Dips

1 Minute Plank Pass Throughs

1 Minute Rest

Competition

Strength

A) 2 Sets:

Wall Slides @3131 x 5

Elbow on Knee External Rotation x 10

Scapular Push Ups x 10

10 Straight legged Sit Up

B) 3 Sets:

Snatch Pull x 5 @ 90-100%

C) 3 Sets:

1/2 Kneeling Landmine Press @3031 x 12 each

Snatch Grip Bent Over Barbell Row x 8

D) 3 Sets:

Push Press x 4

Straight Leg Medball Sit Ups x 20-25

Metcon (AMRAP – Rounds and Reps)

5 Rds:

AMRAP in 3 Minutes:

6 Push Ups

5 Pull Ups (Perform C2B if Able)

4 Pistols (2/2)

Rest 1 Minute, pick up where you left off.