Tuesday, May 22, 2018

Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

3-4 Sets:

10/7 Calorie Row

6 Single Arm KB/DB Shoulder Press each

4 Single Arm DB Snatch each

Prone Iso YTW Hold x 15-20 Seconds Each

Essentials/Performance

Metcon (AMRAP – Reps)

4 Sets:

1 Minute on/30 Seconds off

Shoulder to Overhead Complex (1 Shoulder Press + 2 Push Press + 3 Push Jerk) (Each complex = 6 reps)

Pull Ups

V-Ups/Sit Ups

Competition

Metcon (AMRAP – Reps)

3 Sets For Reps:

1 Minute on/:30 Seconds Transition

Shoulder Press 95/65

Pull Ups

Push Press 95/65

Chest to Bar Pull Ups

Push Jerk 95/65

Toe to Bar

Competition

Push/Pull

3 Sets:

DB Bench Press @30×0 x 6-8

AMRAP 20 Seconds Clapping Push Ups

Bent Over Barbell Row x 10 (5 Pronated Grip/5 Supinated Grip)