Wednesday, January 15, 2020
Surge Elite Performance & Fitness – CROSSFIT
Warm-up (No Measure)
10-8-6-4-2
Feet Vertical Toe touch Crunch
Cross Body Elbow to Knee Crunch Each
Superman
Banded YTA x 5 each
Banded Snow Angels Top to Bottom x 10
Banded Snow Angels Bottom to Top x 10
Banded Iso W Hold to Shoulder Press x 10
Banded YTA x 5 each
Metcon (Time)
For Time:
10-1
Burpee
Pull Ups
Into
10-1
Reverse Knee to Elbow
Reset Russian KB Swing
*20 Double Unders Between Each Set
Competition
Warm-up (No Measure)
10-8-6-4-2
Feet Vertical Toe touch Crunch
Cross Body Elbow to Knee Crunch Each
Superman
Banded YTA x 5 each
Banded Snow Angels Top to Bottom x 10
Banded Snow Angels Bottom to Top x 10
Banded Iso W Hold to Shoulder Press x 10
Banded YTA x 5 each
Strength
A) 3 Sets:
Snatch Pulls x 3 @ 90-100%
Snatch Balance x 3 (to moderate heavy)
B) 4 Sets
Tempo Behind the Neck Jerk @22×2 x 4-3-3-3 (To moderate)
C) 4 Sets
Banded Tempo No Touch Deadlift @41×1 x 4 @ 70-75% of 1RM Deadlift
Band Resisted Reactive Vertical Jump x 6
High Stick Jumps x 4
D) 3 Sets:
3 Position Bent Over Barbell Row (Wide to Narrow) x 4-6 each
Banded TKE x 25
Reverse Hyper x 12-15
Metcon (Time)
6 Sets For Time:
40 Yard Farmers Carry (2×20 yards) 100/70
40 Yard Sled Push (Heavy/Grind Pace)
40 Yard Single Arm Overhead Carry RT 70/55
40 Yard Single Arm Overhead Carry LT
Strength
A)