Wednesday, August 5, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (AMRAP – Rounds and Reps)
A) 2 Sets:
Clean grip RDL x 3
Bent Over Barbell Row x 3
Clean Grip Upright Row x 3
Hang Muscle Clean x 3
Hang Power Clean x 3
Shoulder Press x 3
Push Press x 3
Push Jerk x 3
B) 3 Sets: (Every 2:30)
Deadlift
Set 1 = 5 @ 75%
Set 2 = 3 @ 85%
Set 3 = Max Reps @ 95%
*There is NO MAX OUT on this cycle and please do not try. Shoot a final set of 2-3 reps at 95%. Brace and keep good form.
Home gym
3 sets
1 1/4 Deadlift x 5
Rest 60 seconds
Single Leg Glute Bridge x 12-15 each
Rest 60 Seconds
Side Plank Hold x 20-30 seconds each
C) AMRAP in 20 Minutes
300m Run
9 Deadlift
7 Hang Power Clean
5 Shoulder to Overhead
*Start at 115/75 lbs every set performed add 5-10 lbs
Barbell Strength
A) 2 Sets:
Push Up + Shoulder Tap x 5-10
Bent Over YTW x 5
Goblet Squat @3311 x 5
Plank Hold on Elbows x 45-60 Seconds
A) 5 Sets:
Power Snatch + 3 Overhead Squat
B) 4 Sets:
Barbell Shoulder Press x 8
DB Alternating Front/Lateral Raise
C) 4 Sets
Barbell Push Press x 4
Band Pull a Parts x 20
D) 3 Sets
Tempo Push Ups @2111 x Max Reps
DB Hammer Curl x 10-12
E) 2 Sets
Accumulate 3 Minutes Plank
*EMOM perform 10 Sit Ups
Competition
Metcon (AMRAP – Rounds and Reps)
3 Sets::
Deadbug with Med Ball x 20
https://www.youtube.com/watch?v=-VzpCuWhaNw
Rest 30 seconds
Copenhagen Hip Adduction x 15 each
https://www.youtube.com/watch?v=xkcOhvzzta0
Rest 30 seconds
Ab Wheel or Barbell Rollouts x 8-10
Rest 60 seconds
B) 6 Sets: (Every 90 Seconds)
Deficit Deadlift @22×1 x 2
Set 1 – 60%
Set 2 – 65%
Set 3 – 70%
Set 4 – 75%
Set 5 – 80%
Set 6 – 83%
C) 3 Sets:
6 Wt. Supinated Grip Strict Pull Ups
12 Incline DB Batwing Row
18 Prone Flat Bench DB Row
D) AMRAP in 20 Minutes
400m Run
9 Deadlift
7 Hang Power Clean
5 Shoulder to Overhead
*Start with 135/95 every round add 5-10 lbs. Sets DO NOT need to be performed unbroken.