Tuesday, June 26, 2018
Surge Elite Performance & Fitness – CROSSFIT
Warm-up (No Measure)
URGENT!!!!!!
The bathrooms are backed up and neither of them is working right now. We tried to get a plumber out tonight and had Jason look at it but no luck. Plumber is coming tomorrow between 9-11 but for those of you coming in the morning there will be NO RESTROOM at 5:15 or 8. Just want to make sure you are aware! 😬😬
Sorry for the inconvenience!!
And to follow this up Please make sure you are only flushing toilet paper down the toilet, no female products or anything else!
Warm-up
Warm-up (No Measure)
1 Set:
Banded TKE (https://www.youtube.com/watch?v=OoDLN7ytGx0)
Lower Body Foam Roll x 25 Seconds each leg
Bent Over YTW x 6-8 each
Supine Ring Row x 8-10
Essentials
Power Clean + Front Squat
4 Sets:
3 Position Halting Clean Deadlift (Just Below Knee, Above Knee, Mid Thigh) + 2 Position Hang Power Clean (Above Knee, Floor) + 2 Front Squat x 2
*Complete the complex twice each set
Metcon (Time)
3 Sets:
250/200m Row
16 Single Arm DB Hang Clean & Jerk (8/8)
*Perform 4 reps RT, OH Carry DB 10 yards then 4 more reps on RT, perform the same on LT.
200m Run w/MB
16 Sit Ups (Perform 8 Sit Ups, hold 20 Seconds Plank hold on forearms, perform 8 Sit Ups)
16 Box Jump Overs
Rest 90 Seconds
Performance
Clean Complex
4 Sets: (Every 2:30)
3 Position Halting Clean Deadlift (Just Below Knee, Above Knee, Mid Thigh) + 2 Position Power Clean (Above the knee, Floor) + Front Squat + Clean (Squat, from floor) x 2
*Perform complex twice each set
Metcon (Time)
3 Sets:
250/200m Row
16 Single Arm DB Hang Clean & Jerk (8/8)
*Perform 4 reps RT, OH Carry DB 10 yards then 4 more reps on RT, perform the same on LT.
200m Run w/MB
16 Toe to Bar (Perform 8 T2B, hold 10 Seconds knee tuck hold, perform 8 T2B)
16 Box Jump Overs 20/16
Rest 90 Seconds
Competition
Behind the Neck Jerk (Deload)
3×3 (RPE 5-6)
Behind the Neck Jerk (Deload)
3×3 (RPE 5-6)
3 Position Power Snatch (Deload)
4×1 (Top to Floor, RPE 5-6)
3 Position Clean (Deload)
4×1 (Top to Floor, RPE 5-6)
Metcon (Time)
3 Sets:
250/200m Row
20 Single Arm DB Hang Clean & Jerk (10/10)
*Perform 5 reps RT, OH Carry DB 10 yards then 5 more reps on RT, perform the same on LT.
200m Run w/MB
20 Toe to Bar (Perform 10 T2B, hold 10 Seconds knee tuck hold, perform 10 T2B)
20 Box Jump Overs 20/16
Rest 90 Seconds