Tuesday, April 7, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (Time)
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) 2 Rds
100 Double Unders
25 Handstand Push Ups or Shoulder to Overhead
20 Deadlifts
15 Overhead Squats or Overhead Walking Lunges 15 each
10 Burpee Over Bar or Object
C) 2-3 Sets:
30 Seconds Plank Pass Throughs (https://www.youtube.com/watch?v=ExGK_oH6kN4)
30 Seconds Flutter Kicks
Rest 1 Minute
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) 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:
Clean Pulls x 5 @80-90%
C) 3 Sets:
1/2 Kneeling Landmine Press @3031 x 12 each
Bent Over Barbell Row x 12
D) 7 Sets:
1 Strict Toe to Bar
2 Arch/Hollow Swings
3 Kipping Toe to Bar
1 Strict Toe to Bar
5 Seconds L-Hang
1 Strict Toe to Bar
Rest 45 Seconds
After 7 Rounds Perform:
Max Reps Toe to Bar in 1 Minute
If you don’t have pull up bar available perform:
7 Rds
:10s L-raise hold
https://www.youtube.com/watch?v=9UY6cOwpcPQ&feature=youtu.be
10 supine pull to candlestick (straight arms and legs)
https://www.youtube.com/watch?v=-_aj0yIuzdY&feature=youtu.be
:20s V-up hold
https://www.youtube.com/watch?v=XNTou1JNWOs&feature=youtu.be
20 Russian twist
https://www.youtube.com/watch?v=xlI75chKBTA&feature=youtu.be
Rest 1:00m between rounds
THEN
Max effort sit-ups in 1:00m
Metcon (Time)
2 Rds For Time:
150 Double Unders or 400m Run
25 Handstand Push Ups
20 Deadlift 135/95
15 Overhead Squat 135/95
10 Burpee Box Jump Overs