Tuesday, October 20, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 1 Set:

From a Split Position Perform

3 Shoulder Press + 2 Push Press + 1 Jerk

Tempo Supine Ring Row @2211 x 6-8

KB/DB/Plate Halos x 8 each

2 Sets:

Split Jerk Balances x 3

Tempo Supine Ring Row @2211 x 6-8

4 Sets:

Split Jerk x 3

B) AMRAP

3-5-7 Toe to Bar

7-9-11 Push Ups

11-13-15 Air Squats

Rd 1 = 3, 7, 11

Rd 2 = 5, 9, 13

Rd 3 = 7, 11, 15

Rd 4 = 3, 7, 11

Metcon (Time)

A) 3 sets:

Hanging Med Ball Hamstring Curls x 10-12 @ 2111

Rest 45 seconds

100 ft. Bottom’s Up KB Carry (50 ft. each)

Rest 45 seconds

Bulgarian Goat Bag Swings x 10 @ 3011 (https://www.youtube.com/watch?v=Tm7RlvlMXD8)

Rest 45 seconds

B) B) 4 Sets:

Block Clean + Jerk x 2 @ 70-80%

C) 7 Sets:

Back Squat

Set 1 – 5 @ 60%

Set 2 – 3 @ 75%

Set 3 – 1 @ 85%

Set 4 – 3 @ 80%

Set 5 – 3 @ 85%

Set 6 – 2 @ 90%

Set 7 – 7 @ 75%

Rest exactly 2 minutes between sets.

D) 3 Sets:

Supinated Grip Bent Over Barbell Row x 8 @ 2111

Rest 15 second

Banded Straight Arm Pull Down x 10 @ 2020

E) For time:

8 Rds:

5 Toes to Bar

10 Push Ups

15 Air Squats

Right Into:

4 Rds:

10 Toes to Bar

20 Push Ups

30 Air Squats

Right Into:

2 Rds:

20 Toes to Bar

40 Push-Ups

60 Air Squats