Tuesday, March 3, 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 Sets:

DB Arnold Press x 8

Prone on Bench DB Row x 8

Metcon (Time)

4 Sets:

3 Wall Climbs

20 Sit Ups

20 Hand to Hand Russian KB Swing

45-60 Seconds Wt. Plank Hold

Rest 90 Seconds

Competition

Strength

A) 2 Sets

Bent over YTW x 5 each

Supine ring face Pull x 8

GHD Sit Ups x 15

Bent Over DB Lateral Raise x 20

B) Option 1:

Ring Muscle Up

2 Rounds for Reps

Max Ring Muscle Up

Work :30s

Rest : 20s

Work: 30s

Rest : 20s

Work: :30s

Rest :1:00m

Rest 1:30 min between rounds

Option 2:

Handstand Push Up

2 Rounds for Reps

Max HSPU

Work :30s

Rest : 20s

Work: 30s

Rest : 20s

Work: :30s

Rest: 1 Minute

Option 3:

Bar Muscle Up

2 Rounds for Reps

Max Bar Muscle Up

Work :30s

Rest : 20s

Work: 30s

Rest : 20s

Work: :30s

Rest : 1 Minute

Option 4:

Toe to Bar

2 Rounds for Reps

Max Toe to Bar

Work :30s

Rest : 20s

Work: 30s

Rest : 20s

Work: :30s

Rest 1 Minute

C) 3 Sets:

Incline 1 1/4 Bench Press x 5

Prone Flat Bench DB Row x 8

D) 3 Sets:

Seated DB Arnold Press x 5

Supine Row x 8 (as horizontal as Possible)

Metcon (No Measure)

6 Sets:

5 DB Squat Jump 50/35 (No Box, explode as high as possible)

10 Seconds rolling Bike Sprint (use the first 2-3 seconds to roll into a full sprint, should be about 6-7 Seconds at full effort)

Rest 2 Minutes