Wednesday, January 2, 2018

Surge Elite Performance & Fitness – CROSSFIT

Lower

4 Sets

4 Tempo Front Squat @30×1 + 20 Seconds Jump Squats (Squat to medball and jump as high as possible)

Push/Pull

3 sets:

Single Arm Landmine Press x 6-8

Medball Push Ups @20×1 x Max Reps

Prone Incline Bench Batwing DB Row x 10-12

Banded Front Raise to Band Pull a Parts x 12-20

Competition

Split Jerk

5×3 (Work up to heavy 3)

Snatch Balance

4×3 (build to heavy 3)

1/2 Kneeling Landmine Press/Rope Climb

3 Sets

1/2 Kneeling Landmine Press x 8 ea (build heavy 8)

Legless Rope Climb x 2

Metcon (No Measure)

4 sets

Row 300, 250, 200m @ 100% of 2k pace

30 seconds easy row @ 4K pace 93% of 2k pace between reps

Row 800m @12k pace 87% of 2k pace btw sets.