Tuesday, July 7, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (Time)
2 Sets:
Incline YTW x 6 each
Single Arm Farmers Carry x 30 yards Each
A) 4 Sets:
Bench Press or Floor Press x 8-6-4-2
Elbow on Knee External Rotation x 8 each
B) 1 Set
Max Rep Bench or Floor Press @ 80% of the set of 3 performed in A
For Time:
100 Double Unders
40 Wall Balls
30 Pull Ups
20 Handstand Push Ups or DB Push Press
30 Pull Ups
40 Wall Balls
100 Double Unders
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 3
C) 3 Sets: (Every 2 Minutes Rotation Stations)
Station 1 = Low Bar Back Squat x 4
Station 2 = RDL x 6
Station 3 = Front Rack Step Back Lunge x 8 each
Station 4 = Bar Pendlay Row x 8-10
D) 3 Sets
10 V-Ups
20 Russian Twists
30 Bicycle Crunches
60 Seconds Plank Hold
Competition
Metcon (No Measure)
A) 3 Sets:
Snatch Grip Sotts Press @2111 x 4
B) 3 Sets: (Every 2 Minutes)
Behind the Neck Snatch Push Press + Overhead Squat + Snatch Balance x 2
C) 5 Sets: (Every 2 Minutes)
Snatch + High Hang Snatch
Sets 1-2 = 2 @ 75%
Sets 3-5 = 2 @ 80%
D) 4 Sets: (EMOM)
Snatch x 1
Sets 1-2 = 83-87%
Sets 3-4 = 90-93%
E) 3 Sets:
Alternating Single Arm DB Arnold Press x 14-16 (7-8 each)
Right Into:
30 Banded Triceps Push Downs
Rest 60 seconds
Gorilla Rows x 12-14 (6-7 each)
https://www.youtube.com/watch?v=eYYwfpcEn0I
Right Into:
Kneeling Straight Arm Pull Downs x 20 @ 1121
F) 2 Sets:
90 Seconds Max Sled Push For Distance
Reverse Sled Drag Back to Start
*Load the sled with a weight that will allow you to move without stopping, and sprint it as far as possible in 90 seconds – this should be an all out effort. As soon as the 90 seconds are up, grab the rope and reverse sled drag it back to the starting point.
G) For completion:
400m Sandbag Carry (Bear Hug)
Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry