Tuesday, June 19, 2018

Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

1-2 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

Essentials

Power Clean + Front Squat 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

Performance

Clean Complex

4 Sets:

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

Metcon (3 Rounds for time)

3 Sets:

20 KB Swings

20/16 Calorie Row

20 Wt. Sit Ups

200m Run

Rest 90 Seconds

*Goal is to increase speed each set

Competition

Behind the Neck Jerk

5×3 (RPE 8-9)

3 Position Power Clean

4×1 (Top to Bottom, RPE 6-7)

: 1 Position Power Snatch

4×3 (Choose which position you want to work from, RPE 6-7)

Push/Pull

3 Sets:

Barbell Shoulder Press x 8 (to todays heavy 8)

Barbell Bent Over Row x 8 (to todays heavy 8)

Metcon (3 Rounds for time)

3 Set:

20 KB Swings 70/55

20/16 Calorie Row

20 GHD Sit Ups

20 Cal Bike

Rest 90 Seconds

*Goal is to increase pace each round.