Tuesday, August 4, 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 10 @ 2111 @ 75-80% of weaker arm performed during testing

Super Set With:

8-10 Full ROM Plate Raise + DB Iso Dynamic Lateral Raise x 6-8

3 Sets:

Single Arm DB Upright Row x 10 @2111 each (RPE 7-8)

Band Pull a Parts x 15-20

3 Sets: (EMOM)

Minute 1 = 6-8 Supine Ring Row

Minute 2 = 5-7 Shoot Throughs

Minute 3 = 30 yard Farmers Carry (Heavy)

Minute 4 = 45 Seconds Alternating V-Ups

Barbell Strength

A) 6 Sets

Depth Drop to Broad Jump

Alternating MB Push Ups x 5-6

Prone YTW x 4 each

B) 4 Sets: (Every 2 Minutes)

Block Power Clean x 4

C) 3 Sets: (Every 2 Minutes Rotation Stations)

Station 1 = Low Bar Back Squat x 5

Station 2 = RDL x 5 (Heavy)

Station 3 = DB Alternating Lunges x 8 each

Station 4 = Bar Pendlay Row x 8-10

D) 4 Sets

10 Strict Toe To Bar

10 Wt. Hip Extension

Single Arm Farmers Carry x 45 Seconds Each

Metcon (No Measure)

2 Sets:

Prone Incline TYI x 8-10 each

Star Side Plank x 20-30 Seconds

Duck Walk x 15 yards

A) 6 Sets: Every 3 Minutes

250/200m Row

1 Front Squat (Start @ 80% build to heavy single)

B) For Time

20 Thrusters 95/65

4 Rope Climb

15 Thrusters

3 Rope Climb

10 Thrusters

2 Rope Climb

C) 3 Sets: (Every 90 Seconds)

Station 1 = Single arm Landmine Press RT @2111 x 8-10

Station 2 = Single Arm Landmine Press LT @ 2111 x 8-10

Station 3 = Overhead Triceps Extension x 20-30

Station 4 = Heavy Farmers Carry x 100 ft.

3 Sets:

AMRAP in 2 MInutes

10/8 Calorie Bike

30 Double Unders

Rest 1 Minute

AMRAP in 2 MInutes =

8 Burpee to 6″ Target

4 Ring Muscle Ups

Rest 1 Minute