Wednesday, January 29, 2020

Surge Elite Performance & Fitness – CROSSFIT

Strength

3 Sets:

Backwards sled drag x 15 yrd

Hand over hand sled pull x 30 ft

Metcon (Time)

Essentials

14-12-10-8-6-4-2

KB Sumo Deadlift High Pull

DB Push Press

Performance

21-18-15-12-9-6-3

Sumo Deadlift High Pull 75/55

Push Press

Competition

Strength

A)3 Sets

3 Behind the Neck Snatch Grip Push Press + 3 Snatch Balance + 3 Overhead Squat

Banded TKE x 20

B) 5 Sets:

Behind the Neck Jerk w/2 Second pause in receiving position x 5-4-3-3 (RPE 5-6)

Band Pull a Parts x 12-15

C) 3 Sets

Pronated Grip Pull Ups x 5-10

Supinated Grip Deadlift @2111 x 10

Supinated Grip Chin Ups x 5-10

10 yards Walking Barbell Good Mornings

1/2 Kneeling Banded Russian Twists x 10-15 each

Metcon (No Measure)

3 Rds For Time

600m Run

60 yard Barbell/Yoke Front Rack Carry (4×15) @ 65% of FS

3 Minutes Bike

60 yard Farmers Carry (4×15)

3 Minute Row

Rest 2 Minutes