Wednesday, August 7, 2019
Surge Elite Performance & Fitness – CROSSFIT
Strength
A) Wendler week 7
Wt. x reps performed x .0333 + wt = estimated 1 rep max
3 Sets: (Every 2:30 Minutes)
Deadlift @ 11×1
Set 1 = 5 Reps @ 75%
Set 2 = 3 Reps @ 85%
Set 3 = Max Reps @ 95%
*Percentages are based off of 90% + 10 lbs of your Established Max.
B) 3 sets
Wt. Sorenson Hold x 30-45 Seconds
Banded at hip Russian Step Ups x 12-15 each
Reverse sled drag x 10 yards
Rest 2 minutes
C) 1 Set
DB Lateral Raise x 40
DB Front Raise x 40
DB Bent Over Lateral Raise x 40
Alternating DB Hammer Curl + Supinated Curl x 40 (20 each)
Metcon (4 Rounds for time)
A) 2 Sets
6-5-4-3-2-1 Hexbar Deadlift @80% of Deadlift
25ft Hexbar Farmers Carry between each set.
Rest 5 minutes between sets
B) For Time:
35/30 Calorie Bike
24 Toe to Ring
25/20 Calorie Bike
16 Toe to Ring
15/10 Calorie Bike
8 Toe to Ring
Rest 5 minutes
C) For Time
15-12-9-6 GHD Sit Ups
12-9-6-3 Devils Press 35/20
*row 250/200m between each set