Tuesday, June 30, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (4 Rounds for time)

A) 4 Sets:

Bench Press or Floor Press x 12-9-6-3

Banded Face Pulls x 10-15

DB/KB Side Bends x 15-20 each

B) 1 Set

Max Rep Bench or Floor Press @ 80% of the set of 3 performed in A

C) 4 Sets: (Every 6 Minutes)

21/18 Calorie Row

15 Medball Sit Ups

12 Burpee Plate Hops

9 Handstand Push Ups

50 Double Unders

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 + Overhead Squat + Snatch Balance

C) 5 Sets: (Every 2 Minutes)

Snatch + High Hang Snatch

Sets 1-2 = 2 @ 70%

Sets 3-5 = 2 @ 75%

D) 4 Sets: (EMOM)

Snatch x 2 @ 80-85%

E) 3 Sets:

DB Strict Overhead Seesaw Press x 16 (8 each) @ 2111

Immediately into:

DB Strict Overhead Press x 10

Rest 60 seconds

Single Arm DB Row x 8 each @ 2111

Immediately into:

Kneeling Straight Arm Pull Downs x 20 @ 1121

Rest as needed

F) 3 Sets:

50 ft Harnessed Bear Crawl

*This is a strength training session, not conditioning. This needs to be HEAVY. Most of your weight should be on your hands as you bear crawl. Use short, fast, choppy steps. If you are not feeling this in your glutes, you are doing something wrong.

2 Sets:

200 ft Sled Sprint

Rest 30 seconds

200 ft Reverse Sled Drag

Rest 4 minutes

Load the sled with a weight that will allow you to move without stopping, but that will make it very challenging to finish out your set.

1 Set:

600 ft Sled Sprint

(no stops, no walking)