Tuesday, September 22, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (AMRAP – Rounds and Reps)
A) 3 Sets:
4 Shoulder Press In Split Position + 3 Push Press from Split Position
Shoulder Shocker Series (Plate 8 Front Raise + 8 DB Lateral Raise + 8 Banded Triple Threat)
AMRAP in 15 Minutes or For Time:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
KB Swings
Anchored Plate Sit Up to Overhead Press
Barbell Strength
A) 3 Sets: (EMOM)
Hang Muscle Clean x 2
B) 5 Sets: (2 Minutes)
Clean & Jerk x 3 @ 65%
C) 8 Sets: (Every 2:30)
Back Squat
Set 1 = 2 @ 70%
Set 2 = 2 @ 80%
Set 3 = 1 @ 85%
Set 4 = 1 @ 90%
Set 5 = 1 @ 94%
Set 6 = 1 @ 97%
Sets 7-8 = 1 @ 101%+
D) 3 Sets:
Single Arm DB Row @31×1 x 6-8 each
Straight Arm Push Downs x 20
Rest 2 Minutes
Competition
Metcon (Time)
A) 3 Sets: (EMOM)
Hang Muscle Clean x 2
B) 5 Sets: (2 Minutes)
Clean & Jerk x 3 @ 65%
C) 8 Sets: (Every 2:30)
Back Squat
Set 1 = 2 @ 70%
Set 2 = 2 @ 80%
Set 3 = 1 @ 85%
Set 4 = 1 @ 90%
Set 5 = 1 @ 94%
Set 6 = 1 @ 97%
Sets 7-8 = 1 @ 101%+
D) 3 Sets:
Single Arm DB Row @31×1 x 6-8 each
Straight Arm Push Downs x 20
Rest 2 Minutes
E) For Time:
30/22 Calorie Bike
30 Strict Handstand Push Ups
50 ft. Handstand Walk
20/15 Calorie Bike
20 Strict Handstand Push Ups
50 ft. Handstand Walk
10/7 Calorie Bike
10 Strict Handstand Push Ups
50 ft. Handstand Walk