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