Tuesday, September 1, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (No Measure)

2 Sets:

Elbow on Knee External Rotation x 8 each

Wall Sit Wall Slides x 8-10

Scapular Pull Up with 2 Second Pause x 5

Push Up + Shoulder Tap x 5 each

Reverse Snow Angels x 5 (Slow and Controlled)

A) 3 Sets:

Single Arm DB Press x 6 @ 2111 @ RPE 7-8

Super Set With:

6 Way DB Shoulder Raise x 6-8

3 Sets:

Single Arm DB Upright Row x 6 @2111 each (RPE 7-8)

Supinated Grip Band Pull a Parts x 15-20

3 Sets: (EMOM)

Minute 1 = 30 Seconds Dips

Minute 2 = Supine Row

Minute 3 = Lay Back Knee Tuck Crunches

Minute 4 = 1 Minute Row/Bike/Jump Rope

Minute 5 = Rest

Competition

Metcon (Time)

A) 4 Sets: (EMOM)

Hang Muscle Clean x 2

B) 5 Sets: (2 Minutes)

Clean Lift Off + Clean High Pull + Clean + Front Squat + Jerk

Set 1-2 = @ 60-65%

Set 2-3 = @ 65-70-%

Sets 4-5 = @ 70-75%

C) 5 Sets: (Every 2:30)

Back Squat

Set 1-3 = 3 @ 83-88%

Sets 4-5 = 6 @ 75-78%

D) 3 Sets:

15 Single Arm Banded DB Row

Right Into:

20 Alternating Bent Over Gorilla Rows

https://www.youtube.com/watch?v=FDgjgmGkK2g

Rest 90 seconds

E) 3 Sets:

20/15 Calorie Ski

50 Ft. Single Arm DB Overhead Walking Lunge RT

50 Ft. Single Arm DB Overhead Walking Lunge LT

100 Ft. Handstand Walk

Rest 90 Seconds