Tuesday, November 19, 2019

Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 4 Sets

Block Deadlift x 5 (rpe 6-7)

Into

3 sets (10 seconds hold/10 seconds rest)

Alternate

Top Dip Hold

Bottom Dip Hold

Into

2 minutes Row (Goal to increase distance each set)

Rest 2 minutes

B) AMRAP in 5 Minutes

5 Strict Knee Raises

5 Russian KB Swing

5 KB Offset Push Up (https://youtu.be/FeXR8oqvILY)

Metcon (AMRAP – Rounds and Reps)

A) 4 Sets

1/2 kneeling single arm landmine press x5 each

Strict Pull ups x 6-10

B) AMRAP in 12 Minutes

12 Deadlift

9 Bent Over Row

6 Strict Shoulder Press

*wt = 135/95, rpe 7-8. Shouldn’t be full effort. Weight should be a weight you can perform 10 unbroken reps fresh. Adjust accordingly.

C) 4 Sets

5-8 Double KB/DB Cluster

5-8 Supine Ring Row @2111

5-8 Strict Toe to Bar @2111

5-8 Strict Ring Dip @22×1

Rest 1 minute (focus on quality of movement)