Wednesday, June 20, 2018

Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

Bench Press

10 Minutes to Build to today’s 2RM

Metcon (3 Rounds for reps)

3 Sets:

Max Reps @60% of 2RM from A

Rest 2 Minutes Between Sets

Competition

Pulls

3 Sets

Banded Good Mornings x 20-25

1 1/4 Supine Ring Row x 6-8 (Get as horizontal as possible)

DB Hammer Curl to L-Lateral Raise to Eccentric Lateral Raise x 8-10

Speed Sumo Deadlift/Tuck Jump/Bike

4 Sets:

Sumo Deadlift x 3 @70% of traditional (Focus on SPEED off the floor, DONT TNG. Let the bar settle between reps, set tight and move the bar as fast as possible)

Lateral Bound (Hiedins) x 12

Bike Sprint x 9 Seconds (YES 9 SECONDS. Put as much power as you can for 9 seconds)

Rest 3 Minutes between sets

Bench Press

10 Minutes:

Build to today’s 2RM

Metcon (3 Rounds for reps)

3 Sets:

Max Reps @60% of 2RM from A

Rest 2 Minutes Between Sets

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