Wednesday, July 22, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (AMRAP – Rounds and Reps)
A) 2 Sets:
Banded Good Mornings x 10
Pull Up Hollow Toe Drags on Box x 5
Arch Hollows swings x 5
Squat Jump x 5
B) 3 Sets: (Every 2:30)
Deadlift
Set 1 = 5 @ 65%
Set 2 = 5 @ 75%
Set 3 = Max Reps @ 85%
*Perform 30-45 Second Russian Twist
Home gym
4 sets
Halting Deadlift x 5 (pause at knee for 2 seconds)
Rest 60 seconds
Glute Bridge x 12-15
Rest 60 Seconds
Side Plank Hold x 20-30 seconds each
C) AMRAP in 10 Minutes
8 Toe to Bar
8 Front Rack Lunges (4/4) 95/65
8 Wall Balls
*Every 2 round increase 10/5 lbs
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:
Power Snatch + 3 Overhead Squat
B) 4 Sets:
Barbell Shoulder Press x 8
DB Alternating Front/Lateral Raise
C) 4 Sets
Barbell Push Press x 4
Band Pull a Parts x 20
D) 3 Sets
Tempo Push Ups @2111 x Max Reps
DB Hammer Curl x 10-12
E) 2 Sets
Accumulate 3 Minutes Plank
*EMOM perform 10 Sit Ups
Competition
Metcon (AMRAP – Rounds and Reps)
A) 3 Sets (Increase pace over 3 sets)
90 seconds of Bike
10 Inch worms
10 Box Jumps (Step Down)
Round 1: 20/18
Round 2: 24/20
Round 3: 30/24)
B) Accumulate 20 Reps
Tall Jerk (https://www.youtube.com/watch?v=QWCyQBN1vDM)
C) 2 Sets:
Behind the Neck Press in Split Jerk Position x 5
D) 6 Sets: (Every 2 Minutes)
Split Jerk (2 Second Pause in Dip + 2 second Pause in Receiving Position)
E) 4 Sets:
Tempo Incline Bench Press x 3-4 @ 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
DB/KB Front Foot Elevated Split Squat x 10 reps each leg @ 20X1
1 Set:
Incline Bench Press x Max reps @ today’s working weight (no tempo)
Rest 90 seconds
Dumbbell Walking Lunge Drop Set x 20.20.20 steps
(pick three weights, perform 20 steps, then pick up a slightly lighter weight for 20, then finish off a final set of 20 lunges with a lighter weight)
F) 3 Sets:
Toe to Bar
Right Into:
GHD Sit Ups x 12-15
Reight Into:
Double KB Carry x 60 yards (30 yards x KB in front rack RT + KB overhead carry LT. At 30 yards switch)
G) 3 sets:
Death March x 20 @ 2011
Right Into:
GHD Hip Extensions x 20 @ 20X1
(hold for a second at top position, and hold a plate across chest if possible)
Rest as needed