Wednesday, June 17, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (2 Rounds for reps)
A) 4 Sets: (EMOM)
Minute 1: Wt. Glute Bridge x 10-15
Minute 2: Banded Pull Aparts x 20-30
B) 6 Sets:
Sets 1, 3, 5
AMRAP in 2:30
100m Run
20 Single DB Step Up (10/10)
In Remaining Time Perform:
AMRAP DB or Barbell Snatch
Rest 90 Seconds
Sets 2, 4, 6
AMRAP in 2:30
100m Run
30 Sit Ups
In Remaining Time Perform:
AMRAP Pull Ups
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 (No Measure)
1 Set
“Iron Scap” Protocol
10 Foam Roll T-Spine Extensions
10 Banded Surratus Wall Slides
10 Foam Roll T-Spine Extensions
5 Eccentric Calf Raises @3111 Each
A) 3 Sets: (Every 3 minutes)
10/7 Calorie Bike
10 Burpees
10/7 Calorie Row
15 Air Squats
*Goal is to perform this entire piece nasal breathing. If you find yourself opening your mouth you going to hard.
B) 3 Sets:
Tempo Incline Bench Press x 6 @ 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 Bulgarian Split Squats x 6 each @ 31X1
Rest 90 seconds after each leg
C) 1 Set:
Incline Bench Press x Max reps @ today’s heavy 6 (no tempo)
Rest 90 seconds
Barbell Loaded Bulgarian Split Squats x 20 reps each @ 10X0 with 60% of today’s working weight
Rest 90 seconds after each leg
D) 6 Sets: (Every 2 Minutes)
Deadlift x 3 @ 75%
E) 2 Sets:
Stiff Legged Deadlift @30×1 x 10
F) 8 Sets: (EMOM)
Minute 1: 18-20/13-15 Calorie Row or Ski-Erg
Minute 2: 6-8 Toes-to-Rings + 2-4 Muscle-Ups
G) 3 Sets:
Wt. Hip Extensions @1010 x 20
Rest 90 Seconds
GH Raise x 5-10
Rest 90 Seconds