Tuesday, March 10, 2020
Surge Elite Performance & Fitness – CROSSFIT
Strength
A) 2 Sets
Bent over YTW x 5 each
Supine ring face Pull x 8
Single Arm KB/DB Overhead Carry x 60 yards (4×15 yards)
B) 3-4 Sets:
DB Arnold Press x 8
Wt. Strict Pull Ups x 4-6
Metcon (Time)
“Helen”
3 Rds For Time:
400m Run
21 KB Swings
12 Pull Ups
Competition
Strength
Based on Personal Need
Snatch
A) 3 Sets:
Snatch Panda Pulls x 4 @ 60%
B) 8 Sets: (Every 2 Minutes)
Back Squat x 3-3-2-2-2-1-1-1 (Build to 8-9 RPE)
C) Snatch Ladder (Every 90 Seconds)
Snatch x 1
*Start at 55-60% of 1 RM. Perform 1 rep and add load. Men add 10# and women add 5# continue as for as long as possible
Clean
A) 3 Sets:
Clean Panda Pulls x 4 @ 60%
B) 8 Sets: (Every 2 Minutes)
Back Squat x 3-3-2-2-2-1-1-1 (Build to 8-9 RPE)
C) Clean Ladder (Every 90 Seconds)
Clean x 1
*Start at 55-60% of 1 RM. Perform 1 rep and add load. Men add 10-20# and women add 5-10#
Metcon (Time)
For Time
2 Strict Handstand Push Ups + 2 Kipping Handstand Push Ups
20 Double Unders
4 Strict Handstand Push Ups + 4 Kipping Handstand Push Ups
30 Double Unders
6 Strict Handstand Push Ups + 6 Kipping Handstand Push Ups
40 Double Unders
8 Strict Handstand Push Ups + 8 Kipping Handstand Push Ups
50 Double Unders
8 Strict Handstand Push Ups + 8 Kipping Handstand Push Ups
40 Double Unders
6 Strict Handstand Push Ups + 6 Kipping Handstand Push Ups
30 Double Unders
4 Strict Handstand Push Ups + 4 Kipping Handstand Push Ups
20 Double Unders
2 Strict Handstand Push Ups + 2 Kipping Handstand Push Ups