Wednesday, March 18, 2020

Surge Elite Performance & Fitness – CROSSFIT

Bodyweight

Metcon (Time)

Bodyweight

5 Rds For Time

400m Run or 100 Double Unders or Single Unders

15 Squat Jump

20 Russian Twist (RT+LT = 1)

Metcon (Time)

DB Option

5 Rds For Time

400m Run or 100 Double/Single Unders

10 DB Hang Squat Clean

20 Russian Twists (RT+LT = 1 Rep)

Barbell Option

5 Rds For Time

400m Run or 100 Double/Single Unders

10 Hang Squat Clean 135/95

20 Russian Twists (RT+LT = 1 Rep)

Barbell Strength

Metcon (No Measure)

Barbell Option

A) Hang Power Snatch (EMOM)

3 Reps x 3 mins

2 Reps x 3 mins

1 rep x 3 min

B) 3 Sets

Overhead Squat x 5 @3311

C) 3 Sets

Back Squat Jump x 5 @15-20% of BS

D) 3 Sets

Stationary Lunge @ 21×1 x 10 Each

BarBell RDL @2111 x 8

E) AMRAP in 3 minutes

10 Superman’s

*Perform 5 Hollow rocks Between every 10 Reps

Competition

Metcon (Time)

A) 3 Sets

Overhead Squats x 6 @2211

B) BW DT

5 Rds For Time

12 Deadlift BW

9 Hang Power Clean

6 Shoulder to Overhead

C) 20 Minutes Steady State Run @ 75-85% with 15 second Surge @ 87-95% Every 5 minutes

D) 2 Rds

Accumulate 1:45 minutes

Free Handstand Hold Perpendicular to wall

One arm handstand shifts

Wall walks

Rest 1 minute between rounds

E) AMRAP in 3 Minutes

Alternating Single Leg V Up

*Every 10 reps perform 5 Hollow Rocks