Wednesday, July 1, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (No Measure)
A) 3 Set (Alternate Stations Every 90 Seconds)
Station 1 = Front Rack Step Back Lunge x 6-8 each
Station 2 = Wt. Hip Thrusts x 6-8
B) 3 Set (Alternate Stations Every 90 Seconds)
Station 1 = DB Z-Press @2111 x 6-8
Station 2 = Dips @2111 x 6-8 (If you can perform weighted do so)
C) 3 Sets (Alternate Stations Every 90 Seconds)
Station 1 = Single Arm DB Row x 10-12 each
Station 2 = Bent Over lateral Raise x 20 or Band Pull A Parts x 20-30
D) 3 Sets: (EMOM)
Minute 1 = Max Russian Twists x 45 Seconds
Minute 2 = 60 yrd Farmers Carry
Minute 3 = 200m Run
Minute 4 = Rest
Barbell Strength
A) 2 Sets:
Push Up + Shoulder Tap x 5-10
Bent Over YTW x 5
Goblet Squat @3311 x 5
Plank Hold on Elbows x 45-60 Seconds
A) 5 Sets:
3 Position Power Snatch (Above the Knee, Below the Knee, Floor)
B) 4 Sets:
Barbell Push Jerk x 5
DB/Plate Front Raise x 15
C) 4 Sets
Barbell Push Press x 5
DB/Plate Lateral Raise x 15
D) 4 Sets
Dips x 8-12
DB/Plate Bent Over Lateral Raise x 15
E) 2 Sets
Diamond Push Ups @ 1111 x Max
Pronated Grip Bent Over Row x 1 Minute Max
Wide Grip Push Ups @ 1111 x Max
Supinated Grip Bent Over Row x 1 Minute Max
Normal Width Push Ups @ 1111 x Max
Competition
Metcon (AMRAP – Reps)
AMRAP in 4 Minutes
10 KB Swings
10 Burpees
Rest 2 minutes
AMRAP in 4 Minutes:
15 Double KB Deadlifts
10 Strict Pull-Ups
*Goal is to perform this entire piece nasal breathing. If you find yourself opening your mouth you going to hard.
B) 3 Sets (Every 90 Seconds)
Push Press in Split Jerk Position x 5
*Build over the course of the 3 sets.
C) 5 Sets: (Every 2 Minutes)
Split Jerk + Behind The Neck Split Jerk
*Start at 70% of 1-RM Split Jerk & build to today’s heavy
D) 3 Sets:
Tempo Incline Bench Press x 6-8 @ 21X1
(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
Rest 90 seconds
Barbell Loaded Lunges x 20 (10/10) (Perform in Back Rack, step out so legs are at 90/90 degrees. DO NOT TOUCH back knee to ground maintain control and hover off of the ground)
E) 1 Set:
Incline Bench Press x Max reps @ today’s working weight (no tempo)
Rest 90 seconds
Barbell Jumping Split Squat Switch x Max reps in 2 minutes 45/35
F) 4 Sets
AMRAP in 4 Minutes
40/30 Calorie Row
30 Push Press 115/75
AMRAP Box Jump 30/24 (JUMP UP + STEP DOWN)
Rest 1 Minute