Tuesday, August 21, 2018

Surge Elite Performance & Fitness – CROSSFIT

Essentials

Metcon (No Measure)

A) 4 Sets: (EMOM)

Minute 1 = 30-50 Double Unders

Minute 2 = Pull Ups x 6-12

B) 4 Sets: (EMOM)

Minute 1 = 30-50 Double Unders

Minute 2 = Inverted Barbell Row @21×1 x 6-12

Pull/Push/Pull

3 Sets:

Bent Over Supinated Grip DB Row @21×1 x 6-8

Alternating from bottom DB Shoulder Press @21×1 x 6-8 each

Band Pull a Parts x 20-30

Performance

Metcon (No Measure)

A) 4 Sets: (EMOM)

Minute 1 = 40-60 Double Unders

Minute 2 = Ring Muscle Ups/Ring Transitions (Banded/kneeling) x 3-6

B) 4 Sets: (EMOM)

Minute 1 = 40-60 Double Unders

Minute 2 = 3-6 Bar Muscle Ups/Banded/Jumping Bar Muscle Ups

Pull/Push/Pull

3 Sets:

Bent Over Supinated Grip DB Row @21×1 x 6-8

Alternating from bottom DB Shoulder Press @21×1 x 6-8 each

Band Pull a Parts x 20-30

Competition

Metcon (Time)

4 Rds For Time:

100 Double Unders

8 Ring Muscle Ups

4 Bar Muscle Ups

Rest 2 Minutes

Behind the Neck Jerk

5-4-3-3 (RPE 6-7, pause in catch for 2 seconds)

3 Position Power Snatch

3×1 (RPE 5-6)

Pull/Push

3 Sets:

GH Raise x 6

Pronated Grip Bent Over Barbell Row x 6 (Up to Moderate weight)

1 1/4 Barbell Shoulder Press x 6 (Up to moderate weight)

Band Pull a Parts x 20-30