Wednesday, September 2, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (AMRAP – Rounds and Reps)
4 Sets: (Every 3 minutes)
Deadlift
Set 1 = 5 @ 75%
Set 2 = 3 @ 85%
Set 3 = 1 @ 90-95%
Set 4 = 1 @ 100-100+%
*Perform 30-45 Second Russian Twist
Home gym
4 sets
Tempo Deadlift x 8 @ 2111
Rest 60 seconds
Clam shells x 8-10
Rest 60 Seconds
Plank Shoulder Taps x 20
B) AMRAP in 15 Minutes
200m Run
3-4-5-6-7…etc Burpee two handed Lateral Box or Bench Hop Get Overs (https://www.youtube.com/watch?v=MS_pIGOl0tE)
6-8-10-12-14…etc Front or Back Rack Lunges 115/95
Barbell Strength
2 Sets:
Single Arm High Pull x 10 @2111
Pallof Side Steps x 5 each
Prone I’s, W-External Rotations, Face Pulls, A’s x 8 each
B) 5 Sets:
Close Grip Bench Press x 2-3
Elbow on Knee External Rotation x 8
C) 5 Sets:
Strict Shoulder Press x 2-3
Supinated Grip Band Pull a Parts x 15-20
D) ) 3 Sets:
Deficit Deadlift x 10 @ 63%
Competition
Metcon (2 Rounds for time)
2 Sets:
Single Arm High Pull x 10 @2111
Pallof Side Steps x 5 each
Prone I’s, W-External Rotations, Face Pulls, A’s x 8 each
A) Strict Ring Muscle-Up Progressions
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Extensor Stretch for False Grip x 20 seconds
Interval 2 – False Grip Static Hang x 15 seconds
Interval 3 – Bottom of Ring Dip Hold x 10 seconds
Into:
If you have an inconsistent strict muscle-up Perform:
Option 1 –
3 Sets: (EMOM)
Minute 1 – Box Jump Up to Full Support + Eccentric Only Strict Muscle Up Negative (slow and controlled) x 4-5
Minute 2 – Ring Pull Ups with False Grip x 3 @40A1
Into:
Max Reps in 2 Minutes
Strict Muscle Up x max effort
Rest 2 minutes, then
Option 1 –
4 Sets: (EMOM)
Box Jump Up to Full Support + Ring Muscle Up Negative x 4 (slow and controlled descent)
Option 2 –
8 Sets: (Every 30 seconds)
Strict Ring Muscle Up x 1 + Ring Dip x 2
Into:
1 Set:
Banded Strict Muscle Ups x 15 (https://www.youtube.com/watch?v=epZvZudVJIE)
B) 5 Sets:
Close Grip Bench Press x 2-3
Elbow on Knee External Rotation x 8
C) 5 Sets:
Strict Shoulder Press x 2-3
Supinated Grip Band Pull a Parts x 15-20
D) ) 3 Sets:
Deficit Deadlift x 10 @ 63%
F) 2 Sets: (Every 12 Minutes)
100 Double Unders
25/20 Calorie Bike
20/15 Calorie Row or Ski
15 Burpee Box Get Overs 48/40 OR Burpee Box Jump Overs 30/24
20/15 Calorie Row or Ski Erg
25/20 Calorie Bike
100 Double Unders