Wednesday, March 25, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (3 Rounds for time)
A) 3 Sets
10-20 Odd Object Ground to Overhead
200m Run or 100 Double Unders/50 Jumping Jacks
Rest 3 Minutes
B) 3 Sets
35 Odd Object Thruster or Squat Jumps
10 Burpees
Rest 3 Minutes
C) 1 set
50 Flutter Kicks (https://youtu.be/VoHnFoltddg)
15 Odd Objects Good Morning (https://youtu.be/0lcPSo2gRoY)
50 Russian Twists
15 Odd Object Good Morning
Metcon (3 Rounds for time)
A) 3 Sets
10 Power Snatch or 20 KB Swings
200m Run or 100 Double Unders
Rest 3 Minutes
B) 3 Sets
35 Wall Ball/DB Thrusters/Odd Object Thruster
10 Burpees
Rest 3 Minutes
C) 1 set
50 Flutter Kicks (https://youtu.be/VoHnFoltddg)
15 Good Morning (empty bar)/KB or DB Good Morning (https://youtu.be/0lcPSo2gRoY)
50 Russian Twists
15 Good Morning (empty bar)/KB or DB Good Morning
Barbell Strength
Barbell Option
A) 3 Sets:
3 Jerk Balance + 3 Shoulder Press
B) 3 Sets:
Shoulder Press From Split Position @3031 x 15
B) 3 Sets
Bent Over Row x 15
Lateral Raise x 20
C) 3 Sets
Back Squat Jump x 5 @15-20% of BS
D) 3 Sets
1 Minute Max Push Ups
1 Minute Max Sit Ups
1 Minute Bench Dips
1 Minute Plank
1 Minute Rest
Competition
Strength
A) 3 Sets:
Bulgarian Split Squat or Split Squat @ 3031 x 15 each
Elbow on Knee External Rotation x 10
Lateral Raise x 15-20
B) 3 Sets:
Strict Towel Pull Up x 6-12
Good morning @3031 x 8
Metcon (Time)
A) 3 Rds
10 Push Press 135/95
200m Run/250m Row
Rest 2 minutes Between Each Round
B) 2 Sets
50 Wall Ball (Go UB)
50 Double Unders
Rest 2:30 Between Each Round
C) 1 Set
30 KB Swings
30 Burpees