Wednesday, June 27, 2018

Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

A: Metcon (AMRAP – Reps)

AMRAP in 3 Minutes:

Bench Press @ BW/75% BW

*If you’re unable to perform 10 unbroken reps at BW/75% BW, scale appropriately.

B: Pulls

3 Sets

Banded Good Mornings x 25-30

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

Banded Face Pulls x 15

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

Competition

Metcon (Time)

For Time:

20 Reps

*Perform EMOM Max Reps in 20 seconds with 40 Seconds Rest. Once you reach 20 reps your done.

Metcon (AMRAP – Reps)

AMRAP in 3 Minutes:

Bench Press @ BW

*If you’re unable to perform 10 unbroken reps at BW, scale appropriately.

Metcon (Time)

For TIme:

12 Sumo Deadlift High Pull 95/65

12 Over Stick Jumps

12/9 Calorie Bike