Wednesday, September 25, 2019
Surge Elite Performance & Fitness – CROSSFIT
Metcon (No Measure)
A) 2 Sets
Turkish Get Up x 3 each
Seated elbow on Knee External Rotation x 8 each
B) 4 Sets
Low Incline DB Bench x 8-10
Hand anchored Single Arm Bent Over DB Row x 8-10
200m Run
Rest 90 seconds
C) 4 Sets
RNT DB Split Squat x 8 each
Hip Extensions @2111 x 8-15
30-45 Seconds Plank Hold
Rest 90 seconds
Competition
Strength
A) 2 Sets
Turkish Get Up x 3 each
Seated Elbow on knee external rotations x 8 each
B) 2 Sets Each
PVC back squat vertical jump x 10
Bent Over YTW x 6-8 each
C) 2 sets
Depth drop to vertical jump x 5
Seated Cuban press x 5
D) 2 sets
Double Jumps x 5
Blackburns x 6 (https://youtu.be/-Lnqtibxboo) 1st exercise or demo
E) 3 Sets
Back Squat x 5 @70%
Low Incline DB Bench Press x 8-10
*last set Back Squat perform amrap leave 1-2 reps in tank
F) 2 Sets
Farmers Handle Deficit Suitcase Deadlift x 8 each
Prone Bench Barbell Row x 6-8
Body weight walking Lunge x 100 ft
Metcon (6 Rounds for time)
Each For Time (5 Minute cap for each)
A) 1 set
500m Row
400m run
Rest 2 minutes
B) 1 Set
50 Handstand Push Ups
Rest 2 Minutes
C) 1 Set
500m Row
400m Run
Rest 2 minutes
D) 1 Set
30 Bar Muscle Ups
Rest 2 minutes
E) 1 Set
500m Row
400m Run
Rest 2 minutes
F) 1 Set
75 GHD Sit Ups