Wednesday, September 23, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (No Measure)
2 Sets:
5 Sets: (EMOM)
Run 150m or 12/9 Calorie Row
Into:
5 Sets (EMOM)
10 Deadlift 225/155
Into:
5 Sets: (EMOM)
Toe to Bar or Toe to Ring
*This is 30 minutes straight. Stay at each station for all 5 sets before moving onto next.
If your comfortable with volume deadlift and row, feel free to increase load and or calories.
Barbell Strength
A) 2 Sets:
Pallof Press + Pigeon Stretch with rotation x 5 each
Dead bug with Medball x 20
Iso Hip Extension Hold + DB Row x 8-10
Copenhagen Hip Adduction x 15
Seated Cuban Press x 5
B) 4 Sets:
Banded Close Grip Bench Press x 6
Intra Set Tempo Strict Pull Ups x 3-5 reps with 3 seconds iso hold over bar + 3-5 Reps with 3 seconds eccentric + 3-5 reps no tempo
C) 4 Sets:
Banded Strict Shoulder Press x 6
Single arm upright row @ 2111 x 8 each
D) 2 Sets:
Single Arm Overhead Carry x 100 ft. each
Band Pull a Parts x 25
E) 1 Set
50 DB Incline Tate Presses
Metcon (2 Rounds for time)
A) 2 Sets:
Pallof Press + Pigeon Stretch with rotation x 5 each
Dead bug with Medball x 20
Iso Hip Extension Hold + DB Row x 8-10
Copenhagen Hip Adduction x 15
Seated Cuban Press x 5
B) 3 Sets: (Every 30 seconds)
Rope Climb Mount x 1
Rest 30 seconds, then. . .
3 Sets (EMOM)
Legless Rope Climb x 1
*If you do not yet have a complete legless rope climb, climb as high as you can without your feet, then finish the climb with your feet.
Into:
4 Sets: (Every 30 seconds)
Rope Climb x 1
Into:
3 Sets: (Alternating Every 30 seconds)
Interval 1 – L-Hang Rope Pull-Ups x 4-6
*You can choose to tuck your legs if the L-hang is too difficult.
Interval 2 – Rope Hang Flutter Kicks x 20 reps (10 reps each leg, alternating)
C) 3 Sets:
Banded Close Grip Bench Press x 6
Intra Set Tempo Strict Pull Ups x 3-5 reps with 3 seconds iso hold over bar + 3-5 Reps with 3 seconds eccentric + 3-5 reps no tempo
D) 3 Sets:
Banded Strict Shoulder Press x 6
Single arm upright row @ 2111 x 8 each
E) 2 Sets:
Single Arm Overhead Carry x 100 ft. each
Band Pull a Parts x 25
F) 2 Sets:
600m Run
50 Wall Balls 20/14
40 Alternating DB Snatch
30 Wall Balls
100 Double Unders
Rest 4 Minutes