Wednesday, March 4, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 4 Sets

5-5-4-4 Deadlift (Build to RPE 7-8)

400m Run or 500/400m Row

Rest 2 Minutes

B) AMRAP in 12 Minutes

12 Decline Push Ups (Place feet on 20″ box)

1 Rope Climbs

12 GHD Hip Extensions

Strength

Alternate Movements Every 90 Seconds

A) 2 Sets: (Use 2 bars)

Tall Clean x 3 (light to moderate, focus on staying connected to the bar, shrugging under and receiving in strong position)

Behind the Neck Jerk x 5 (RPE 6-7)

2 Sets:

2 Deficit Clean + Deficit Power Clean (RPE 6-7)

Behind the Neck Jerk x 3 (RPE 7-8)

Metcon (AMRAP – Rounds and Reps)

A) 3 Sets: 7 Minute Cap Each Round

10 Strict Handstand Push Ups

10 Sandbag/Stone to Shoulder

100 Double Unders

10 Sandbag/Stone to Shoulder

10 Strict Handstand Push Ups

Rest 2 Minutes

Rest 5 Minutes

B) AMRAP in 12 Minutes

12 Decline Push Ups (Place feet on 20″ Box)

2 Rope Climbs

12 MB GHD Sit Ups