Wednesday, August 26, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (Time)
3 Sets: (Every 2:30)
Deadlift
Set 1 = 3 @ 70%
Set 2 = 3 @ 80%
Set 3 = Max Reps @ 90%
*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
For Time:
100 Double Unders
50 Wall Balls
25 KB Swings
35 Wall Balls
25 KB Swings
20 Wall Balls
400m Run
Barbell Strength
A) 3 Sets:
Close Grip Bench Press x 2-3
Elbow on Knee External Rotation x 8
B) 3 Sets:
Strict Shoulder Press x 2-3
Supinated Grip Band Pull a Parts x 15-20
C) 3 Sets:
Chaos Barbell Shoulder Press x 10 + 30 Second Overhead Hold
Banded Straight Arm Lat Pull Downs x 20
D) 3 Sets:
Deficit Deadlift x 10 @ 60%
Competition
Metcon (Time)
A) 4 Sets: (Every 45 seconds)
Rope Climb x 1
Into:
2 Sets: (Every 30 seconds)
Station 1 – Rope Pull Up Taps x 3-5 RT
Station 2 – Rope Climb x 1
Station 3 – Rope Pull Up Taps x 3-5 LT
Station 4 – Rope Climb x 1
B) 3 Sets:
Close Grip Bench Press x 2-3
Elbow on Knee External Rotation x 8
C) 3 Sets:
Strict Shoulder Press x 2-3
Supinated Grip Band Pull a Parts x 15-20
D) 2 Sets::
Chaos Barbell Shoulder Press x 10 + 30 Second Overhead Hold
Banded Straight Arm Lat Pull Downs x 20
E) 3 Sets:
Deficit Deadlift x 10 @ 60%
F) For Time:
80 Heavy Rope Double Unders
40 Wall Ball 20/14
20 Power Cleans 155/105
20 Wall Ball 30/20
10 Power Cleans 155/105
10 Thrusters 155/105