Wednesday, July 29, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

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 = 3 @ 70%

Set 2 = 3 @ 80%

Set 3 = Max Reps @ 90%

*Perform 30-45 Second Russian Twist

Home gym

3 sets

1 1/4 Deadlift x 5

Rest 60 seconds

Glute Bridge x 12-15

Rest 60 Seconds

Side Plank Hold x 20-30 seconds each

C) For Time:

400m Run

25 Hip Extension

20 Toe To Bar

50 DB Walking Lunges 50/35

20 Toe to Bar

25 Hip Extension

400m Run

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 (2 Rounds for weight)

A) 3 Sets: (Every 4 minutes)

15/10 Calorie Bike

10 Burpees

10/7 Calorie Bike

20 Air Squats

B) EMOM

Bench Press x 1

*Men start at 135 lbs and add 10 lbs for the first 9 minutes (up to 225 pounds); then increase by 5 lbs per minute until you cannot safely complete the single rep. Ladies start at 65 lbs and add 5 lbs per minute until you cannot safely complete the single rep.

C) In 25 Minutes Complete:

A) 1 Mile Run

20 Man Makers 50/35

800m Run

40 Handstand Push Ups Complex (20 Strict + 20 Kipping)

400m Run

60 Box Jump Overs 24/20

In Remaining Time Perform:

1 Rep Clean For Load

D) 3 Sets:

Safety Bar or Regular Barbell Good Mornings x 6-8 @ 3011

Rest 60 seconds

Reverse Hypers x 25 @ 50% of 1 RM Back Squat

Rest 2 minutes