Surge Elite Performance & Fitness – CROSSFIT
Metcon (AMRAP – Rounds and Reps)
A) 1 Sets:
Elbow on Knee DB/Plate External Rotation x 10-12
Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw)
Single Arm DB Upright Row x 12
Side Lying Hip Adduction x 15 each
Single arm overhead carry x 45 yards
B) 3 Sets: (Every 2:30)
Push Press or Push Jerk
Set 1 = 3 Reps @ 75%
Set 2 = 3 Reps @ 85%
Set 3 = Max Reps @ 95% ((Shoot for 3+ Reps. If not sure on percentages, build over 3 sets to a weight you can perform a minimum of 3 reps with but no more than 8)
12-16 Alternating Supine High Row + Supinated Grip Low Row (6-8 each)
C) AMRAP in 4 Minutes
16 Double Unders
4 Handstand Push Up
4 Burpee
Rest 2 Minutes
AMRAP in 5 Minutes
16 Double Unders
5 Dips
5 Burpee
Rest 2 Minutes
AMRAP in 6 Minutes
16 Double Unders
6 Push Ups
6 Burpee
*Pick up where you left off on previous set.
Competition
Metcon (AMRAP – Rounds and Reps)
A) 1 Sets:
Elbow on Knee DB/Plate External Rotation x 10-12
Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw)
Single Arm DB Upright Row x 12
Side Lying Hip Adduction x 15 each
Single arm overhead carry x 45 yards
B) 3 Sets:
Power Clean + 5-4-3 Push Press
Standing Banded Foam Roll Thoracic Extension Internal/External Rotation x 10
5 Sets:
Clean lift off to knee + Clean lift off to mid thigh + Clean + Jerk @ 70-85%
4 Sets:
Close Grip Bench Press x 5-4-3 (building)
Single arm trap 3 raise x 8 each
C) 3 Sets:
Weight Strict Supinated Grip Pull Ups x 4
Rest 15 Seconds
Drop Set Strict Unbroken Chest to Bar x 12-15 (Use band for assistance. Yes perform UB. Goal is to build strength and endurance through fuller ROM)
C) AMRAP in 7 Minutes
12 Calorie Row
12 Handstand Push Up (Males use 2″ deficit)
12 GHD Sit Ups
Rest 2:30
AMRAP in 5 Minutes
9 Calorie Row
9 Handstand Push Ups (Males Use 2″ Deficit
9 GHD Sit Ups
Rest 2:30
AMRAP in 3 Minutes
6 Calorie Row
6 Handstand Push Ups (Males Use 2″ Deficit
6 GHD Sit Ups
*Pick up where you left off on previous set.