Tuesday, February 4, 2020
Surge Elite Performance & Fitness – CROSSFIT
Warm-up (No Measure)
2 Sets
Banded Triple Threat x 5
Single Arm Upright Row x 10 each
Double KB/DB Farmers Carry x 60 yards (4×15 yards)
Strength
3 Sets:
DB Incline Press x 8 @2111
Hand Anchored DB Single Arm Row x 8 each @2112
Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1 Push Ups
*Perform 5 yard seal walk between each set.
Scale with
10-8-6-4-2-5-4-3-2-1
*Perform 5-10 Sit Ups between each set.
Competition
Warm-up (No Measure)
2 Sets
Banded Triple Threat x 5
Single Arm Upright Row x 10 each
Double KB/DB Farmers Carry x 60 yards (4×15 yards)
Strength
A)) Based on Personal Need Choose 2 of the following:
Option 1:
Ring Muscle Up
4-6 Rounds
2-3 – Strict Ring Pull up
1-3 – Strict Muscle Up
3- Ring dip
2-4- Kipping Ring Muscle Up
Complete this entire complex UB
*Scale with kipping/jumping muscle ups
Rest 1:30 min between rounds
Option 2:
Handstand Push Up
4-6 Rounds
2-4 Strict deficit Handstand Push Ups
4-7 Strict Handstand Push Up
6-9 Kipping Handstand Push ups
Rest 1:30 between rounds.
Option 3:
Bar Muscle Up
4-6 Rounds
5 Arch hollow pull to hips
1-3 Bar Muscle Up
5 Arch to Hollow pull to Hips
1-3 Bar Muscle Up
Complete this entire complex UB
Rest 1:30 min between rounds
Option 4:
Toe to Bar
4-6 Rounds
6-8 Knee To Elbow
6-8 Kipping Toe to Bar
6-8 Strict Toe to Bar
This is one large UB set, being able to control body going back into strict T2B
Rest 1:30 between Rounds
B) 3 Sets:
Incline Axle Bar Press x 15-20 (For the 1st 2 sets leave 2-3 reps in the tank. Set 3 perform AMRAP with same weight)
Prone Incline DB Batwing Row @ 2112 x 6-8
Seated Plate Front Raise x 10
Seated Plate Chest Press @2111 x 10 (from a seated upright position bring plate to chest as if performing a push up, than press the plate straight out off the chest so arms are extended in front of body. Perform with a controlled tempo)
Metcon (No Measure)
6 Sets:
12 Seconds rolling Bike Sprint (use the first 2-3 seconds to roll into a full sprint, should be about 9-10 Seconds at full effort)
As quick as possible Into:
8 Overhead Squats From the Floor @ 60% of Overhead Squat
Rest 2 Minutes