Wednesday, June 10, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (2 Rounds for reps)
A) 2 Sets:
30 Second Side Plank (LT)
30 Second Scapular Circles from Push Up Position
30 Second Side Plank (right)
30 Second Supinated Grip Hang from Pull Up Bar
Rest 30 seconds
6 KB/DB Turkish Get Ups (3/3)
8 Single Leg Glute Bridge (each leg)
10 Alternating Cossack Squats
Rest as needed
B) 6 Sets: AMRAP in 2 Minutes:
Sets 1, 3, 5 Perform:
30 Seconds Max Push Press (Use a weight you can perform for 30 seconds and where you can keep it a Push Press)
200m Run
In Remaining Time Perform AMRAP: Handstand Push Ups or Push Ups
Rest 1 Minute Between Sets
Sets 2, 4, 6 Perform:
30 Seconds Max Pull Ups
200m Run
In Remaining Time Perform AMRAP:
Supine Ring Row
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 Press x 5
DB/Plate Front Raise x 15
C) 4 Sets
Barbell Shoulder Press x 5
DB/Plate Lateral Raise x 15
D) 4 Sets
Floor Press x 6-8
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)
A) 2 Sets:
30 Second Side Plank (LT)
30 Second Scapular Circles from Push Up Position (15 Seconds RT + 15 Seconds LT)
30 Second Side Plank (RT)
30 Second Supinated Grip Hang from Pull Up Bar
Rest 30 seconds
6 KB Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
B) 5 Sets: (EMOM)
20 seconds Max Reps Muscle-Ups
At the 8 Minute Mark Perform:
5 Sets: (EMOM)
20 seconds Max Reps Strict Pull-Ups
C) 2 Sets For Max Reps:
60 Second Stiff Legged Deadlift @ 25% of Deadlift
D) 2 Sets:
Reverse Hypers @1010 x 30
Front Loaded Banded March x 3 Minutes
*For Front Loaded Band March use a Med Ball/Sandbag
E) 4 sets:
5 Single Arm Suitcase Deadlift (LT Arm)
100 Foot Suitcase Carry (LT Arm)
5 Single Arm Deadlift (RT Arm)
100 Foot Suitcase Carry (RT Arm)
Rest as needed
F) 8 Sets:
Minute 1 = 15-18/12-15 Calorie Row
Minute 2 = 12-15/8-12 Calorie Ski
Minute 3 = 15-20/12-15 Calorie Bike
Minute 4 = Rest