Tuesday, July 28, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Weight)

2 Sets:

Prone Incline TYI x 8-10 each

Star Side Plank x 20-30 Seconds

Duck Walk x 15 yards

A) 3 Sets:

Snatch Grip Sotts Press @2111 x 5

B) 3 Sets: (Every 2 Minutes)

Snatch Balance with 3 Second hold in Receiving position x 1

C) 3 Sets:

Snatch High Pull + Snatch + Overhead Squat @ 60-70%

D) 6 Sets: (Every 2 Minutes)

Snatch (Build to today’s heavy single)

Sets 1-2 = 2

Sets 3-6 = 1

E) 6 sets: (EMOM)

5 Supinated Grip Bent Over Row (Heavy)

5 Wt. Stationary Dips (Heavy)

F) 5 Sets: (EMOM)

Minute 1 = 12-15 Calorie Ski

Minute 2 = 10-15 Chest to Bar Pull Ups

Minute 3 = 8-12 Burpee Box Jump Overs

Minute 4 = 30 ft. Hand Over Hand Sled Pull

Barbell Strength

A) 6 Sets

Depth Drop to Broad Jump

Alternating MB Push Ups x 5-6

Prone YTW x 4 each

B) 3 Sets: (Every 2 Minutes)

Block Deadlift x 2

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

Competition

Metcon (No Measure)

2 Sets:

Bent Over TYI x 8-10 each

Scapular Pull Up with 2 Second Pause x 5

Push Up + Shoulder Tap x 5 each

Reverse Snow Angels x 5 (Slow and Controlled)

*T = (face down, raising straight arms at 90 degrees)

Y = (face down, raising straight arms at 45 degrees)

I = (face down, raising straight arms in front)

A) 3 Sets:

Single Arm DB Press x 12 @ 2111 @ 73-78% of weaker arm performed during testing

Super Set With:

Alternating DB Front Raise/Lateral Raise x 8-10

3 Sets:

Single Arm DB Upright Row x 12 @2111 each (RPE 7-8)

Band Pull a Parts x 15-20

4-5 Sets: (EMOM)

Minute 1 = 6-8 Supine Ring Row

Minute 2 = 6-8 Wt. Dips

Minute 3 = 40 yard Farmers Carry (Heavy)