Tuesday, January 21, 2020
Surge Elite Performance & Fitness – CROSSFIT
Warm-up (No Measure)
A) 2 Sets
Seated elbow on Knee ext rotation x 6-8 each
Single Arm Upright Row x 12 each
Supine ring Face Pull x 8-10
Single Arm Farmers Carry + Single Arm OH Carry x 20 yards each
Metcon (AMRAP – Reps)
4 Rds: (EMOM)
Minute 1 = AMRAP in 45 Secodns DB Bench 50/35
Minute 2 = AMRAP in 45 Seconds Double Unders
Minute 3 = AMRAP in 45 Seconds Pull Ups
Minute 4 = AMRAP in 45 Seconds KB Swings
Minute 5 = AMRAP Calorie Row
Rest 2 Minutes
*Rx+ = 70/55, Chest to Bar
Competition
Strength
A) 2 Sets
Seated elbow on Knee ext rotation x 6-8 each
Single Arm Upright Row x 12 each
Supine ring Face Pull x 8-10
Single Arm Farmers Carry + Single Arm OH Carry x 20 yards each
Progressive Toe to Bar x 3 (arch/hollow 1/4, arch/hollow 1/2, arch/hollow 3/4, toe to bar = 1 rep)
B) Based on Personal Need Choose 2 of the following:
Option 1:
Ring Muscle Up
4-6 Rounds
2 – Strict Ring Pull up
1 – Strict Muscle Up
2- Ring dip
3- Kipping Ring Muscle Up
Complete this entire complex UB
Rest 1:00 min between rounds
Option 2:
Handstand Push Up
4-6 Rounds
3 Strict deficit 4/2″
5 Strict Handstand Push Up
7 Kipping Handstand Push ups
Rest 1:00 between rounds.
Option 3:
Bar Muscle Up
4-6 Rounds
3 Arch hollow pull to hips
2 Bar Muscle Up
3 Arch to Hollow pull to Hips
2 Bar Muscle Up
Complete this entire complex UB
Rest 1:00 min between rounds
Option 4:
Toe to Bar
4-6 Rounds
6 Knee To Elbow
6 Kipping Toe to Bar
6 Strict Toe to Bar
This is one large UB set, being able to control body going back into strict T2B
Rest 1:00 between Rounds
C) 4 Sets:
Push Press x 5 (Build to today’s heavy 5)
Hand Anchored DB Single Arm DB Row x 8-12 each
D) 4 Sets:
Incline Barbell Press x 5
Prone Incline DB Batwing Row @ 2112 x 6-8
Seated Plate Front Raise x 15
Seated Plate Chest Press @2111 x 15 (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 (Time)
5 Sets
15/12 Calorie Bike Sprint
9 Unbroken Double DB Hang Squat Clean 50/35
6 Lateral Burpee Over DB
Rest 90 Seconds