Wednesday, February 20, 2019
Surge Elite Performance & Fitness – CROSSFIT
Essentials/Performance
Push/Pull
4 Sets: (Alternate Movements every 2 Minutes)
3 Position Bench Press (wide, neutral, close) x 5 each
Banded Deadlift x 4 @ 85-90% of 3 RM
*Band Set Up = (https://youtu.be/FAMzK4aTgwo)
Push/pull accessory
3 sets
Barbell hip thrusts x 10-12
Nuetral Grip Close Grip DB Medball Pinch Floor Press x 15-20
Iso Hip Extension Hold x 25-45
Plank push up up/downs x 25-45 seconds
Push/pull accessory
3 sets
Barbell hip thrusts x 10-12
Nuetral Grip Close Grip DB Medball Pinch Floor Press x 15-20
Iso Hip Extension Hold x 25-45
Plank push up up/downs x 25-45 seconds
Push/pull accessory
3 sets
Barbell hip thrusts x 10-12
Nuetral Grip Close Grip DB Medball Pinch Floor Press x 15-20
Iso Hip Extension Hold x 25-45
Plank push up up/downs x 25-45 seconds
Competition
Strength
A) 5 Sets:
Behind the Neck Jerk x 2 @75-85%
B) 4 Sets
3 Position Bench x 5 each
Banded Deadlift x 4
C) 2 Rds For Quality
1 minute Free Standing Handstand Hold Perpendicular to Wall
1 minute one arm handstand weight shifts
1 minute Wall Walks
Rest 2 minutes
Metcon (No Measure)
Option A
5 Rds For Quality Perform Nasal Breathing
2 minutes Bike
2 minutes Ski
15 yard Bear Crawl Forward
15 yard Bear Crawl Backwards
15 yard Lateral Bear Crawl
15 yard Lateral Bear Crawl
Option B
5 Rds
Minute 1 = 18-20/12-15 Calorie Bike
Minute 2 = 15-18/10-15 Calorie Row
Minute 3 = 10-14/8-12 Calorie Ski