Tuesday, October 6, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 3 Sets:

From a Split Position Perform

3 Shoulder Press + 2 Push Press + 1 Jerk

Tempo Supine Ring Row @2211 x 6-8

KB or Plate Halos x 8 each

2 Sets:

Split Jerk Balances x 5

AMRAP in 13 Minutes:

20 Alternating single leg v-ups

5-10 Push Ups (Perform Ring Push Ups if comfortable with push up volume)

200m Run

5-10 Push Ups

Metcon (AMRAP – Reps)

2 Sets:

Prone on Stomach Banded Hamstring Curls x 20

Double KB Heels Elevated Front Squat @ 4111 x 6-8

Banded TKE x 20

B) 4 Sets:

2 Clean from the blocks + Jerk @ 65-80%

C) 7 Sets:

Back Squat

Set 1 – 5 @ 60%

Set 2 – 3 @ 75%

Set 3 – 1 @ 85%

Set 4 – 3 @ 80%

Set 5 – 2 @ 85%

Set 6 – 1 @ 90%

Set 7 – 10 @ 65-70%

Rest exactly 2 minutes between sets.

D) 3 Sets:

Supinated Grip Bent Over Barbell Row x 8 @ 5111

Rest 15 second

Seated Band Resisted Rows x 30 @ 1010

E) 3 Sets:

In 5 minutes:

10 DB Devils Press 50/35

300m Run

10 DB Devils Press

In Remaining Time Perform:

AMRAP Wall Balls

Rest 90 Seconds