Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) Mini Band/Banded Shoulder Series

10 Banded Lateral Steps (Each)

10 Supinated Grip Band Pull a Parts

10 Steps Banded Monster Walk Forward/Backwards (Each)

10 Supinated Grip Diagonal Band Pull a Parts

10 Banded Glute Bridges (Just below knee)

10 Supinated Grip Elbows by side external Rotation

10 Single Leg Banded Glute Bridges (Each)

10 Overhead Band Pull a Parts

10 Banded Bird Dogs

10 Banded Pass Through

10 Banded Squats

B) AMRAP in 10 Minutes

9 DB Power Clean 50/35

9 DB Push Press

9 DB Front Squat

C) 2-3 Sets:

20 Seated Banded Hamstring Curls

20 Russian Twist

Competition

Metcon (Time)

A) Mini Band/Banded Shoulder Series

10 Banded Lateral Steps (Each)

10 Supinated Grip Band Pull a Parts

10 Steps Banded Monster Walk Forward/Backwards (Each)

10 Supinated Grip Diagonal Band Pull a Parts

10 Banded Glute Bridges (Just below knee)

10 Supinated Grip Elbows by side external Rotation

10 Single Leg Banded Glute Bridges (Each)

10 Overhead Band Pull a Parts

10 Banded Bird Dogs

10 Banded Pass Through

10 Banded Squats

B) 6 Rds For Time:

9 DB Power Clean 50/35

9 DB Push Press

9 DB Front Squat

Rest 5 Minutes

6 Rds For Time:

6 DB Power Clean

6 DB Push Press

6 DB Front Squat

C) 5 Sets: (Every 90 Seconds)

Back Squat x 3 @ 84-87%

D) 3 Sets:

Back Squat x 3 @ 89-92%

E) 2-3 Sets:

20 Banded Hamstring Curls

20 Russian Twist