Wednesday, April 29, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (No Measure)
A) EMOM x 5
10 Wall Balls
5 Burpee
Rest 1 Minute
B) EMOM x 5
10 KB Swings or Hang Snatch
5 Burpee
Rest 1 Minute
C) EMOM x 5
10 Leg Raises Over Object (R+L = 1 Rep)
10 Russian Twists (R+L = 1 Rep)
Rest 1 Minute
D) For Time
30 Wall Balls
30 KB Swings or Hang Snatch
30 Burpee
Metcon (AMRAP – Rounds and Reps)
A) AMRAP in 10 Minutes:
10 Single Arm DB or KB Deadlift (5/5)
10 Wall Balls
10 1/2 Moon Medball Slams (5/5)
30 Double Unders
Rest as needed
B) 10 Minutes For Quality:
12 Single Arm High Pulls
6 Bar Roll Outs (https://www.youtube.com/watch?v=tp5eQd9DflQ)
12 Single Arm Bent Over Rows
*Use a weight you can control and don’t need more than 30 seconds rest between movements
Metcon (AMRAP – Rounds and Reps)
A) AMRAP in 10 Minutes:
10 Single Arm DB or KB Deadlift (5/5)
10 Wall Balls
10 1/2 Moon Medball Slams (5/5)
30 Double Unders
Rest as needed
B) 10 Minutes For Quality:
12 Single Arm High Pulls
6 Bar Roll Outs (https://www.youtube.com/watch?v=tp5eQd9DflQ)
12 Single Arm Bent Over Rows
*Use a weight you can control and don’t need more than 30 seconds rest between movements
Strength
A) 2 Sets:
Plank Pull Throughs x 10 each
Cuban Press x 10
Serratus Wall Slide x 5
Chin Over Bar Hold x 10-20 Seconds
Clamshells x 5 each
Duck Walk x 15 yards
B) 2 Sets:
Squat Jumps with PVC or Broomstick on Back x 10
Double Jumps x 10
Heidens x 10 Each
Medball Vertical Toss x 5
C) 3 Sets:
Front Rack Step Up x 8 each @ 20-30% of BS
Good Mornings x 8 @ No higher than 40% of BS
Barbell Strenth
A) 6 Sets
Depth Drop to Broad Jump
B) 4 Set:
2 Clean Pull + 2 Hang Power Clean + 4 Front Squat
B) 7 Sets: (Every 90 Seconds)
Deadlift x 3 (RPE 6-7)
C) 3 Sets:
Tempo Front Rack Bulgarian Split Squat @3031 x 12 each
Supinated Grip Bent Over Row x 8
E) 100 Russian Twists
*EMOM perform 4 Plank Pass Throughs