Tuesday, January 28, 2020

Surge Elite Performance & Fitness – CROSSFIT

Warm-up (No Measure)

2 Sets

Seated elbow on Knee ext rotation x 6-8 each

Single Arm Upright Row x 10 each

Supine Ring YTW x 5 each

Supine ring Face Pull x 8-10

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 Minutes

1600/1200m Row

In Remaining Time Perform AMRAP

2 Rope Climb

10 Push Ups

20 Squats

30 Sit Ups

Competition

Strength

A) 2 Sets

Seated elbow on Knee ext rotation x 6-8 each

Single Arm Upright Row x 10 each

Supine Ring YTW x 5 each

Supine ring Face Pull x 8-10

B) 3 Sets:

Incline 1 1/4 Axle Bar Press @ 2111 x 5-6

Prone Incline DB Batwing Row @ 2112 x 6-8

3 Way DB Shoulder Raise x 8 each (bent over lateral raise, front raise, lateral raise

C) 3 Sets

45 Seconds AMRAP Deficit Handstand Push Ups 4/2″

Rest 30 Seconds

8 Unbroken Bar Muscle Ups

Rest 2 Minutes

3 Sets

45 Seconds AMRAP Deficit Push Ups 2″

Rest 30 Seconds

12 Unbroken Chest to Bar Pull Ups

Rest 2 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes

18/14 Calorie Row

6 Stone to Shoulder

3 Rope Climb