Tuesday, June 5, 2018

Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Band Pull a Parts x 15-20

Dip Support Hold/Push Up Plank x 10-15 Seconds

Iso Hip Extension Hold x 15-20 Seconds

Hollow Hold x 15-20 Seconds

Essentials/Performance

A: Halting Clean Deadlift + 3 Position Power Clean

4 Sets:

3 Position Halting Clean Deadlift (Just Below Knee, Above Knee, Mid Thigh) + 3 Position Power Clean (Above Knee, Just Below Knee, Floor)

Competition

A: Power Clean Complex

4 Sets:

1 Segmented Clean Pull + Segmented Power Clean + 2 Power Clean from your weakest position (RPE 6-7)

A: Power Clean Complex

4 Sets:

1 Segmented Clean Pull + Segmented Power Clean + 2 Power Clean from your weakest position (RPE 6-7)

Pull/Pull/Pull

3 Sets:

Shoulder Press x 8 (To Heavy 8)

Bent Over Barbell Row x 8 (To Heavy 8)

Barbell RDL x 5 (7-8)

Metcon (3 Rounds for time)

3 Sets:

• 400m Run

• 18 Wt. Sit Ups

• 15 Deadlift 185/135

• 12 Shoulder to Overhead

• 9 KB Swings 70/55

• 16/12 Calorie Row

Rest 2 Minutes