Tuesday, September 29, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 3 Sets:

3 Shoulder Press In Split Position + 2 Push Press from Split Position + 1 Push Jerk from Split Position

Tempo Supine Ring Row @2112 x 6-8

Banded Front Raise + Band Pull a Parts x 15

AMRAP in 12 Minutes:

25 Russian KB Swings 70/55

15 Push Ups

1 Rope Climb

Barbell Strength

A) 3 Sets: (EMOM)

Hang Muscle Clean x 2

Into:

3 Sets:

Tall Clean x 2

B) 8 Sets: (Every 2:30)

Clean & Jerk

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%+

*Goal is to find today’s 1RM, be smart. If it’s feeling good, go for new 1RM. If not use today to build to heavy single.

C) 3 Sets:

Single Arm Banded DB Row x 15

Into:

20 Bent Over Alternating DB Gorilla Row x 20

Rest 90 seconds

Competition

Metcon (AMRAP – Rounds and Reps)

A) 3 Sets: (EMOM)

Hang Muscle Clean x 2

Into:

3 Sets:

Tall Clean x 2

B) 8 Sets: (Every 2:30)

Clean & Jerk

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%+

*Goal is to find today’s 1RM, be smart. If it’s feeling good, go for new 1RM. If not use today to build to heavy single.

C) 3 sets of:

Single Arm Banded DB Row x 15

Into:

20 Bent Over Alternating DB Gorilla Row x 20

Rest 90 seconds

D) AMRAP in 18 Minutes:

15/10 Calorie Bike

10 Toe to Bar

50 ft. Handstand Walk

Rest 60 Seconds