Wednesday, August 19, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (AMRAP – Rounds and Reps)
1 Set::
Deadbug with Med Ball x 20
https://www.youtube.com/watch?v=-VzpCuWhaNw
Incline T Raise x 10
Copenhagen Hip Adduction x 15 each
https://www.youtube.com/watch?v=xkcOhvzzta0
Incline Y Raise x 10
Plank Hold Lateral Leg Slide x 10 each
Incline I Raise x 10
3 Sets: (Every 2:30)
Deadlift
Set 1 = 5 @ 65%
Set 2 = 5 @ 75%
Set 3 = Max Reps @ 85%
*Perform 30-45 Second Russian Twist
Home gym
4 sets
Tempo Deadlift x 8 @ 2111
Rest 60 seconds
Glute Bridge x 12-15
Rest 60 Seconds
Side Plank Hold x 20-30 seconds each
AMRAP in 15 Minutes:
12/8 Calorie Row or Bike
5 Hang Power Clean
10 Toe to Bar
15 Wall Ball
200m Run
Competition
Metcon (Time)
1 Set::
Deadbug with Med Ball x 20
https://www.youtube.com/watch?v=-VzpCuWhaNw
Incline T Raise x 10
Copenhagen Hip Adduction x 15 each
https://www.youtube.com/watch?v=xkcOhvzzta0
Incline Y Raise x 10
Ab Wheel or Barbell Rollouts x 8-10
Incline I Raise x 10
A) Strict Ring Muscle-Up Progressions
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Extensor Stretch for False Grip x 20 seconds
Interval 2 – False Grip Static Hang x 15 seconds
Interval 3 – Bottom of Ring Dip Hold x 10 seconds
Into:
If you have an inconsistent strict muscle-up Perform:
Option 1 –
3 Sets: (EMOM)
Minute 1 – Box Jump Up to Full Support + Eccentric Only Strict Muscle Up Negative (slow and controlled) x 4-6
Minute 2 – Ring Pull Ups with False Grip x 4
*Attempt to get your elbows as high as your wrists at the top of the pull up.
If you have a consistent strict muscle up Perform:
Option 2
3 Sets: (EMOM)
Minute 1 – Strict Muscle Up x 1-3
Minute 2 – Ring Pull Ups with False Grip x 4
*Attempt to get your elbows as high as your wrists at the top of the pull up.
Into:
1 Set: (EMOM)
Interval 1 – Head Butt Push Ups x 25
(https://www.youtube.com/watch?v=0pXP8TB4Ohg)
Minute 2 – Elbow Drops x 20
Interval 3 – Ring Dips x 15 @ 11X1
B) Kipping Ring Muscle Up Progressions
6 Sets: (Every 10 seconds, for 1 Minute)
Ring Swing with Y Pull x 1
Into:
6 Sets: (Every 20 seconds, for 2 minutes
Ring Swing w/Y Pull + Muscle Up x 1
Into:
6 Sets: (Every 30 Seconds)
High Catch (No Dip) Muscle Up + Kipping Ring Muscle Up
C) 3 Sets:
Close Grip Bench Press x 2-3
Elbow on Knee External Rotation x 8
D) 3 Sets:
Strict Shoulder Press x 2-3
Band Pull a Parts x 15-20
E) 3 Sets:
Deficit Deadlift x 10 @ 58%
Double KB Overhead Carry x 100 ft. Each
F) For Time:
100 Double Unders
500m Row
25 Wall Ball 30/20
50 Toes to Bar
25 Wall Ball 30/20
500m Row
100 Double Unders