Wednesday, June 24, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (Distance)
A) 3 Set (Alternate Stations Every 2 Minutes)
Station 1 = Front Rack Step Back Lunge x 6-8 each
Station 2 = Wt. Hip Thrusts x 6-8
B) 3 Set (Alternate Stations Every 2 Minutes)
Station 1 = DB Z-Press @2111 x 6-8
Station 2 = Dips @2111 x 6-8 (If you can perform weighted do so)
C) 3 Sets (Alternate Stations Every 2 Minutes)
Station 1 = Single Arm DB Row x 10-12 each
Station 2 = Bent Over lateral Raise x 20 or Band Pull A Parts x 20-30
D) 3 Sets: (EMOM)
Minute 1 = 10-15 Toe to Bar or Alternating Single Leg V-Ups
Minute 2 = 8-12 Hip Extension or 15-20 Superman
Minute 3 = Row/Bike For Distance
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 (2 Rounds for time)
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) 1 Set:
1000m Row
50 Overhead Squat 45/35
30 KB Swings
*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 6-8 @ 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 6-8 each @ 31X1
Rest 90 seconds after each leg
C) 1 Set:
Incline Bench Press x Max reps @ today’s working weight (no tempo)
Rest 90 seconds
Barbell Loaded Bulgarian Split Squats x 20 reps each @ 10X0 with 65% of today’s working weight
Rest 90 seconds after each leg
D) 6 Sets: (Every 2 Minutes)
Deadlift x 3 @ 78%
E) 2 Sets:
Stiff Legged Deadlift @30×1 x 10
Rest 90 Seconds
Reverse Hyper x 15-20 @ 50% of 1RM Back Squat
F) 2 Sets: Every 10 Minutes Perform
500 Meter Row
40 Wall Ball Shots 20/14
30 Strict Handstand Push Ups
20 Double DB Power Cleans 50/35
10 Toe to Bar
5 Burpee Bar Muscle Up