Tuesday, August 25, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (No Measure)

2 Sets:

Elbow on Knee External Rotation x 8 each

Wall Sit Wall Slides x 8-10

Scapular Pull Up with 2 Second Pause x 5

Push Up + Shoulder Tap x 5 each

Reverse Snow Angels x 5 (Slow and Controlled)

A) 3 Sets:

Single Arm DB Press x 8 @ 2111 @ RPE 7-8

Super Set With:

6 Way DB Shoulder Raise x 6-8

3 Sets:

Single Arm DB Upright Row x 8 @2111 each (RPE 7-8)

Supinated Grip Band Pull a Parts x 15-20

3 Sets: (EMOM)

Minute 1 = 30 Seconds Shoot Throughs

Minute 2 = 8-10 DB Renegade Row

Minute 3 = Hang From Pull Up Bar L-Sit or Knee Tuck Hold x 20-30 seconds

Minute 4 = 1 Minute Row/Bike/Jump Rope

Minute 5 = Rest

Barbell Strength

A) 4 Sets: (Every 90 Seconds)

3 Position Clean (High Hang, Above Knee, Floor)

B) 5 Sets: (2 Minutes)

2 Seconds Pause at Knee Clean Pull + 2 Seconds Pause at knee Clean + Jerk

Sets 1-2: @ 75-80%

Sets 3-5: @ 80-85%%

C) 5 Sets: (Every 2:30)

Back Squat

Set 1 = 6 @ 75%

Sets 2-4 = 3 @ 85%

Set 5 = 6 @ 75%

D) 10-8-6-4-2

DB Renegade Row

Rear Foot Elevated DB RDL

Single Arm Farmers Carry x 50 ft. Each

Competition

Metcon (Time)