Tuesday, April 21, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (AMRAP – Reps)
A) 3 Sets:
Floor Press x 5 @ 3111
Rest 15 Seconds
Max Push Ups @21×1
Rest 90 Seconds
B) 3 Sets
30 Seconds Max Upright Row
Rest 15 Seconds
30 Seconds Max Bent Over Row
Rest 90 Seconds
C) EMOM x 3-4 Sets:
Minute 1 = 30-45 Seconds Push Up + Alternating Toe Touch
Minute 2 = 30 Seconds 10 ft Side Shuffle
Minute 3 = 45 Seconds Flutter Kicks
Strength
A) 2 Sets:
Wall Slides @3131 x 5
Bent Over YTW x 10 each
Scapular Push Ups x 10
10 Alternating Hollow Single Leg V-Ups
B) 3 Sets:
Clean Pull x 5 @ 90-100%
C) 3 Sets:
1/2 Kneeling Landmine Press @3031 x 10 each
Supinated Grip Bent Over Barbell Row x 5 + Drop weight -10% and perform max Reps (Perform 5 reps, drop weight 10% than complete max reps)
D) 3 Sets:
Push Press x 4
Russian Twist x 10 each
Metcon (3 Rounds for reps)
A) Every :30 seconds complete the following
5 tuck jumps
5 Push up
If you make it to 15:00 min then stop
Continue this until you can no longer complete within the :30s
B) Every :30 seconds complete the following
3 Burpees
5 Toe to Bar or V-Up is no bar
If you make it to 15:00 min then stop
C) 8 Sets Alternating Tabata (20 Seconds on/10 Seconds rest)
:20 of Bike/Row/Double Unders Sprint
:10 rest/ transition
:20 of Handstand Walk or Shoulder Taps Perpendicular to Wall
:10 rest/ transition
Barbell 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
A) 3 Sets:
Clean Pulls x 5 @ 80-90%
B) 3 Sets:
Behind the Neck Press From Split Position x 10
C) 3 Sets
Shoulder Press From Split Position x 10
D) 3 Sets
Behind the Neck Push Jerk or Split x 5
E) 3 Sets
Tall Jerk x 5
F) 4 Sets
Max Unbroken Push Ups
Rest 30 Seconds
Max Single Arm Row Each
Rest 1 minute
G) 3 Sets Each
McGill curl up x max reps
Rest 30 Seconds
Russian Twist x max reps
Rest 30 seconds
Single leg flute bridge x max reps each