Tuesday, March 31, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (Time)
A) 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
B) 7 Rds For Time: (https://youtu.be/u1Y6EREaehw)
21 Air Squats (Perform 7 bottom to 1/2 + 7 Top to 1/2 + Full ROM)
21 Push Ups ((Perform 7 bottom to 1/2 + 7 Top to 1/2 + Full ROM)
21 V-Ups (Perform 7 leg lifts + 7 Toe touch sit ups + 7 V-Ups)
Barbell Strength
Barbell Option
A) 3 Sets:
3 Jerk Balance + 3 Shoulder Press
B) 3 Sets:
Shoulder Press From Split Position @3031 x 15
B) 3 Sets
Bent Over Row x 15
Lateral Raise x 20
C) 3 Sets
Back Squat Jump x 5 @15-20% of BS
D) 3 Sets
1 Minute Max Push Ups
1 Minute Max Sit Ups
1 Minute Bench Dips
1 Minute Plank
1 Minute Rest
Strength
Warm Up
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) 4 Sets:
Segmented Clean or Snatch (pause at knee) + Hang Clean or Snatch
4 Sets:
Clean or Snatch x 1 (Build to a heavy single for today)
B) 3 Sets:
Clean or Snatch Pulls x 5 @ 100-105%
C) 3 Sets:
1/2 Kneeling Landmine Press @3031 x 15 each
Bent Over Barbell Row x 15
Metcon (Time)
For Time:
90 Kipping Handstand Push Ups
90 Strict Shoulder Press (empty bar)
90 Box/Bench Dip