Surge Elite Performance & Fitness – CROSSFIT
Metcon (AMRAP – Rounds and Reps)
A) 4 Sets:
8-6-5-4 Bench Press
8-6-5-4 Sumo Deadlift
2 Minutes Rowing For Distance
Rest 2 Minutes
B) AMRAP in 12 Minutes
20 Russian KB Swing
18 Jumping Pull Ups
15 Sit Up
12 Single DB Step Up (6/6)
Competition
Metcon (AMRAP – Rounds and Reps)
A) 3 Sets:
Single Leg Box Jump x 3 each
1/2 Kneeling 1/2 Moon Medball Slam x 5 each
B) 4 Sets: (Every 90 seconds)
5 Weighted Box Jumps (DB’s by side, step down)
5 Unweighted Box Jumps (step down)
C) 6 Sets: (Every 90 Seconds)
Deadlift x 3-2-1-3-2-1
Set 1 = 70%
Set 2 = 75%
Set 3 = 80%
Set 4 = 75%
Set 5 = 80%
Set 6 = 85%
Into:
5 Sets: (Every 2 Minutes)
Power Clean + Front Squat x 1.1.1 @ 70-75%
*Perform 1 Power Clean + Front Squat, drop the bar and perform same sequence 2 more times.
Into:
4 Sets For Reps:
30 Seconds Power Cleans*
Right into:
50 ft. Handstand Walk
Rest 60 Seconds
Set 1 = 55%
Set 2 = 60%
Set 3 = 65%
Set 4 = 70%
D) 2 Rds For Time:
50/40 Calorie Row
40 Box Jump Overs 24/20
30 KB Snatch 55/35 (15/15 )
20 Single KB Step Up (Each)