Wednesday, October 14, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

A) 4 Sets: EMOM

4 Hang Power Clean

2 Front Squat

2 Minutes Row For Distance

Rest 2 Minutes

*Start light and build slowly to a moderate to heavy load. NOT MAX, Goal to increase distance each set

B) 3 Sets:

8 Bent Over DB Row

16 Double DB Step Up (8/8)

8 Supinated Grip Barbell Inverted Row

8 Alternating DB Front/Lateral Raise

C) Choose 1:

Option 1 = 100 Band Pull a Parts

Option 2 = 100 Banded Triceps Push Downs

Option 3 = 100 1/2 Kneeling Banded Wood Chops (50/50)

Metcon (Time)

A) 3 Sets:

Bulgarian Split Squat @ 30×1 x 8 each

Right into

Bulgarian Split Squat Vertical Jump x 8 each

B) 1 Set:

6 Power Snatch @ 45-50%

1 Ring Muscle Up (Strict Pull Ups + Dips)

Into:

4 Power Snatch @60 %

2 Muscle Up

Into:

2 Squat Snatch @ 75-80%

3 Muscle Ups

C) 3 Sets:

2 Sets:

6 Ring Muscle Up

5 Power Snatch @ 60%

4 Ring Muscle Up

3 Squat Snatch @ 80%

Rest 3 Minutes

D) 2 Sets:

Chinese Plank x 60 Seconds

Side Plank x 45 Seconds Each

Supinated Grip Prone on Flat Bench Row x 10-12