Tuesday, June 23, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (2 Rounds for reps)

A) 4 Sets:

Bench Press or Floor Press x 10-8-6-4

Banded Face Pulls x 10-15

DB/KB Side Bends x 15-20 each

B) AMRAP in 8 Minutes

24 Double Unders

12 Burpee

6 Shoulder to Overhead

Rest

AMRAP in 8 Minutes

6/4 Supinated Grip Strict Pull Ups or 6 Supinated Grip Bent Over Row

9 Push Ups

12 Russian KB Swings

Barbell Strength

A) 6 Sets

Depth Drop to Broad Jump

Diamond Push Ups x 10-20

Reverse Snow Angels x 20 (https://www.youtube.com/watch?v=ZYIHJ3m6UCo)

(slow and controlled)

B) 3 Sets: (Every 2 Minutes)

Block Deadlift x 4

C) 3 Sets: (Every 2 Minutes Rotation Stations)

Station 1 = Low Bar Back Squat x 5

Station 2 = RDL x 8

Station 3 = Front Rack Step Back Lunge

Station 4 = Bar Pendlay Row x 6-8

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 + Snatch Balance + 2 Overhead Squat

C) 5 Sets: (Every 2 Minutes)

Halting Snatch Deadlift + Snatch

Sets 1-2 = 2 @ 75-80%

Sets 3-5 = 2 @ 80-85%

D) 4 Sets: (EMOM)

Snatch x 1 @ 85-90%

E) 3 Sets:

Strict Supinated Grip Pull Ups x 10-12

(add weight if possible)

Rest 60 seconds

Tempo Ring Dips x 10-12 @ 2111

(stick with the tempo and full range of motion)

Rest 60 seconds

F) 2 Sets:

100 ft Bent Over Hand Over Hand Rope Pulls

Rest 2-3 minutes

2 Sets:

100 Foot Reverse Sled Drag

(as heavy as possible – no more than one stop per length)

2 Sets:

100 ft Harnessed Sled Pulls

Rest 2-3 minutes

This is a strength training session, not conditioning. This needs to be HEAVY.

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.