Wednesday, December 4, 2019
Surge Elite Performance & Fitness – CROSSFIT
Metcon (Time)
A) 4 Sets (Alternate Every 2 Minutes)
Minute 1 = Bench Press x 8-6-4-8
Minute 2 = Power Clean x 5-5-4-4
B) 5 Rds For Time:
8 Double DB Suitcase Lunge Each 50/35
12 Double DB Bent Over Row
50 Double Unders
Competition
Strength
A) 4 Sets:
Tempo Safety Bar Split Squat @13×1 x 4 each
Rest 10 Seconds
Hurdle Jump to Lateral Shuffle x 4
Rest 10 Seconds
DB Squat Jumps @ 30-40% of Split Squat weight
Rest 2 Minutes
B) 4 Sets:
Tempo Push Press @31×1 x 4
Rest 10 Seconds
Medball Explosive Chest Pass x 5
Rest 10 Seconds
Speed Barbell Shoulder Press x 5 @ 30-40% of Push Press
Rest 10 Seconds
Band Assisted Reactive Push Up x 5
Rest 2 Minutes
Metcon (No Measure)
Choose 2 Options Based on Personal Need:
A) Option 1
Toe to Bar
Complete 7 rounds of the following complex
1 Strict Toe to Bar
2 Arch/Hollow swings
3 Kipping Toe to Bar
1 Strict Toe to Bar
5 Second L-sit hang
1 Strict Toe to Bar
Rest 1:00 min between rounds
B) Option 2
Ring DIp
Complete 7 rounds of the following complex
10 Second Support Hold
2 strict ring dips
10 Seconds Support Hold
5 bottom of dips swings
10 Seconds support hold
Rest 1:00 min between rounds
C) Option 3
Chest to Bar Pull Ups
Complete 7 rounds of the following complex
2 arch/hollow swings
2 kipping pull ups
2 kipping Chest to Bar Pull Ups
4 butterfly Chest to Bar Pull Ups
Rest 1:00 min between rounds
D) Option 4
Handstand Push Ups
Complete 7 rounds of the following Complex
2 Strict Handstand Push Ups
4 Kipping Handstand Push Ups
20 shoulder tap
Rest 1:00 min between rounds