Wednesday, February 5, 2020

Surge Elite Performance & Fitness – CROSSFIT

Strength

3 Sets:

Backwards sled drag x 15 yrd

Hand over hand sled pull x 30 ft

Metcon (AMRAP – Rounds and Reps)

AMRAP in 9 Minutes

6 Jumping Sumo KB Deadlift (https://youtu.be/tukoDTQFyJA)

9 Supine Ring Row

6 Jumping Sumo KB Deadlift

6 Alternating V-Up (3/3) + 3 V-Ups

Competition

Strength

A) 1 Set

Power Clean & Jerk x 20 @ 30-40%

B) 3 Sets

Deadlift x 15 @ 60-65%

DB Shoulder Press x 5

C) 3 Sets

Iso Supine Ring Hold at chest x 15-20 seconds

Bent over pendlay row x 10

DB Power Shrug (https://youtu.be/muGsi__Mfjo) x 10-15

2 Sets

10 Top 1/2 GHD Sit Ups + 10 GHD Sit Ups

Good Mornings x 6-8

Metcon (AMRAP – Reps)

3-4 sets EMOM

Minute 1 = 12-15/8-10 calorie Ski

Minute 2 = 16-20/12-16 calorie bike

Minute 3 = 15-18/12-15 calorie row

Minute 4 = AMRAP 10 yard shuttle

Minute 5 = rest