Wednesday, March 31, 2021 – Surge Athletics

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

A) 2 Sets:

Banded Scapular Push Up (Focus on Protraction of the Shoulder blades)(https://www.youtube.com/watch?v=JC7dwLJ8MsU)

Banded TKE x 15 each

Single Arm DB Upright Row x 8 each

8 Point Plank x 15-20 Seconds

Arch Hollow Swings x 5

Med Ball Vertical Toss x 5

B) 3 Sets:

5 DB Man Makers (Push Up + DB Renegade Row RT + Push Up + DB Renegade Row LT + DB Squat Clean + Shoulder to Overhead

20 Plate Overhead Lunges (10/10)

2 Minute Row/Bike for meters (Goal to increase distance each round)

Rest 2 minutes

Rest 3 Minutes

B) 3 Sets For Reps

200m Run/250m Row/.5 Mile Bike

14 Knee to Elbow

7 Handstand Push Ups or DB Z Press

200m Run/250m Row

1 Minute Double KB or Barbell Front Rack Hold/Carry (AHAP, keep elbows pinned by side)

Rest 2 Minutes

Competition

Metcon (Time)

A) 1 Sets:

Banded Scapular Push Up (Focus on Protraction of the Shoulder blades)(https://www.youtube.com/watch?v=JC7dwLJ8MsU)

Banded TKE x 15 each

Single Arm DB Upright Row x 8 each

8 Point Plank x 15-20 Seconds

Arch Hollow Swings x 5

Med ball Vertical Toss x 5

A) 3 Sets:

Shoulder Press + Push Press + Split Jerk (Moderate to heavy not maximal)

Strict Ring Muscle Up x 3-5

Set 1 = 5 Shoulder Press + 4 Push Press + 3 Split Jerk

Set 2 = 4 Shoulder Press + 3 Push Press + 2 Split Jerk

Set 3 = 3 Shoulder Press + 2 Push Press + 1 Split Jerk

B) 4 Sets: (moderate load, focus on positioning)

3 Position Pause Clean Deadlift (Pause below knee, just above knee, mid thigh) + 2 Seconds eccentric to floor + Power Clean

*Perform the 3 position pause + eccentric on the first rep only each set.

Sets 1-2 = 3 Reps

Sets 3-4 = 2 Reps

C) 3 Sets:

Clean Pull x 3 @ 90%

D) 3 Sets:

5 DB Man Makers 50/35 (Push Up + DB Renegade Row RT + Push Up + DB Renegade Row LT + DB Squat Clean + Shoulder to Overhead