Wednesday, August 26, 2020

26
Aug

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