Wednesday, July 8, 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 5-7 each
Station 2 = Wt. Hip Thrusts x 8-10
B) 3 Set (Alternate Stations Every 90 Seconds)
Station 1 = DB Z-Press @2111 x 5-7
Station 2 = Dips @2111 x 5-7 (If you can perform weighted do so)
C) 3 Sets (Alternate Stations Every 90 Seconds)
Station 1 = Single Arm DB Row x 8-10 each
Station 2 = Banded Front Raise to Band Pull A Parts x 8-12 or Alternating Front Raise + Lateral Raise
D) 3 Sets: (EMOM)
Minute 1 = Alternating Single Leg V-Ups x 30 Seconds
Minute 2 = Hip Extension x 30 Seconds
Minute 3 = Max Distance Row/Bike
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 (Time)
2 Sets:
LAX Ball Lat Arm Abb/Adduction x 6-8 each
LAX Peanut Thoracic Smash x 30 Seconds
Banded Wrist DB Shoulder Press @3131 x 8-10
Banded Face Pulls x 20
A) 2 Sets: (Every 4 minutes)
12 Calories Row
12 Burpees Over Rower
9 Calories Row
9 Burpees Over Rower
6 Calories of Row
6 Burpees Over Rower
B) Accumulate 20-30 Reps
Tall Jerk (https://www.youtube.com/watch?v=QWCyQBN1vDM)
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
C) 3 Sets:
Tempo Incline Bench Press x 4-5 @ 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)
C) 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
D) For Time:
1000m Row
Into
6 Rds
6 Single Arm DB Snatch 100/70
6 Ring Muscle Up
F) 3 sets:
Wt. Barbell Behind the Neck Hip Extensions x 20 @ 1010
Rest 90 seconds
Glute Ham Raise x 8-10
Rest 90 seconds