Tuesday, June 12, 2018

Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Banded TKE (https://www.youtube.com/watch?v=OoDLN7ytGx0)

Lower Body Foam Roll x 20 Seconds each leg

Bent Over YTW x 6-8 each

Supine Ring Row x 8-10

Clean Complex

4 Sets:

3 Position Halting Clean Deadlift (Just Below Knee, Above Knee, Mid Thigh) + 2 Position Hang Power Clean (Above Knee, Just Below Knee) + 2 Front Squat

Essentials

Performance

Clean Complex

4 Sets:

3 Position Halting Clean Deadlift (Just Below Knee, Above Knee, Mid Thigh) + 2 Position Hang Power Clean (Above Knee, Just Below Knee) + Front Squat + Clean (Squat, from floor)

Essentials/Performance

Metcon (3 Rounds for time)

3 Sets: (Time EACH RUN)

20/16 Calorie Row

3 Wall Walk

15 KB Swing

9 Ring Dip

400m Run

Rest 2 Minutes Between Sets (Goal is to increase run pace each set)

Competition

Behind the Neck Jerk

5×2 (RPE 8-9)

Power Snatch

4×3 (RPE 6-7)

3 Position Power Clean

4 Sets:

Power Clean + 2 Hang Power Cleans (Above knee, below knee) (RPE @6-7)

Push/Pull

3 Sets:

Barbell Shoulder Press @21×1 x 8

Supinated Grip Bent Over RDL @21×1 x 8

Bent Over DB Lateral Raise x 15

Metcon (3 Rounds for time)

3 Sets:

20/16 Calorie Row

3 Wall Walk

15 KB Swing

5 Ring Muscle + Dip

400m Run

Rest 2 Minutes Between Sets (Goal is to increase run pace each set)