Surge Elite Performance & Fitness – CROSSFIT
Metcon (No Measure)
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
Wrist Banded Shoulder Press x 10
Shoulder Elevated Single Leg Glute Thrust x 8-10 each
Single arm overhead carry x 45 yards
B) 3 Sets: (Every 2 Minutes)
Push Press or Push Jerk (Deload)
Set 1 = 5 Reps @ 40%
Set 2 = 5 Reps @ 50%
Set 3 = 5 Reps @ 60%
Banded Face Pulls x 15
C) 5 Sets: (EMOM)
Minute 1 = Bike/Row/Double Unders*
Minute 2 = Rope Climb/Strict Rope or Bar Pull Ups
Minute 3 = 6-15 Dips
Minute 4 = Double KB Front Rack or Sandbag bear hug w/Banded side to Side Lateral x 30-40 Seconds
*Bike = 12-16/9-12 Calories
Row = 12-16/9-12 Calories
Double Unders = 40-60
Competition
Metcon (No Measure)
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
Wrist Banded Shoulder Press x 10
Shoulder Elevated Single Leg Glute Thrust x 8-10 each
Single arm overhead carry x 45 yards
B) 2 Sets:
3 Behind the Neck Shoulder Press + 2 Tall Jerk + 3 Shoulder Press in Split Position (https://www.youtube.com/watch?v=2uSBT7csXgU)
Flat Bench DB Pull Overs @2211 x 10-12
C) Power Clean + 5-4-3 Push Press
Bent Over DB Lateral Raise x 15-20
5 Sets:
Clean Deadlift lift off to knee + Clean Deadlift to mid thigh + Clean + Jerk @ 70-90%
D) 3 Sets:
Weight Strict Supinated Grip Pull Ups x 3-2-1
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)
Rest 20 Seconds
2 handed KB Curls x 8-12
E) 4-5 Sets: (EMOM)
Minute 1 = 14-16/10-12 Calorie Bike
Minute 2 = Legless Rope Climb + 2-3 Rope Climb
Minute 3 = 4-6 Strict Ring Dips + 6-8 Kipping Ring Dips
Minute 4 = Double KB Front Rack Carry w/Banded Side to Side Lateral Steps x 30-40 Seconds