Tuesday, March 24, 2020
Surge Elite Performance & Fitness – CROSSFIT
Warm-up (No Measure)
2 Sets:
Elbow on Knee External Rotation x 10
Scapular Push Up x 10
Feet Elevated Toe Touch Crunch x 10
Hiedens x 6 each https://www.youtube.com/watch?v=_ALhAGIa3Qo
Metcon (AMRAP – Rounds and Reps)
Body Weight Option
A) 2 Sets:
Handstand Against Wall Hold x 25-30 Seconds or Feet on bench/chair Handstand Hold x 25-30 Seconds
Heels on Bench/Chair legs at 90 degrees Heel Curls @3011 x 15
B) 3 Sets:
AMRAP in 4 Minutes
12 Shoulder Taps
9 Single Leg Hip Thrusts Each
6 Handstand Push Ups/Bench/Box HSPU or Elevated Push Ups
Rest 1 Minute, pick up where you left off
Metcon (AMRAP – Rounds and Reps)
A) 2 Sets:
Shoulder Press @3030 x 15
Laying Prone Heels on Bench or Chair Heel Curl @3010 x 15
B) 3 Sets:
AMRAP in 4 Minutes
12 DB Renegade Row(6/6)/Barbell Bent Over Row or Odd Object Row
9 DB/Barbell Deadlift or Odd Object Deadlift
6 Handstand Push Ups/Box/Bench HSPU/Overhead Shoulder Press
Rest 1 Minute Between, pick up where you left off
*If you have a Single DB or KB Perform Single arm movement and cut rep range in 1/2 and perform that number on each side.
Competition
Warm-up (No Measure)
2 Sets:
Scapular Push Up off forearms x 10
Single Arm Upright Row x 10-15 each
Single Arm Overhead Carry x 30 yards or 30 Seconds overhead hold each
McGill Curl Up x 10-15 each (https://www.youtube.com/watch?v=OYkLDBjCtLo)
Strength
A) 5 Sets:
Segmented Snatch + Hang Snatch @ 60-70%
*1 second pause in Bottome of receiving position
B) 3 Sets:
Snatch Pulls x 5 @ 55-60% (Focus on bar speed and extension)
C) 3 Sets:
1/2 Kneeling Landmine Press @3031 x 15 each
Bent Over Barbell Row x 15
B) 3 Sets:
Front Squat @3031 x 15 @ RPE 7-8 (should have 2-3 reps in the tank
Metcon (Time)
For Time:
70 Kipping Handstand Push Ups
70 Strict Shoulder Press (empty bar)
70 Box/Bench Dip