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