Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 1 Sets:

Bent Over YTW Raise x 6 each

Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw)

Single Arm DB Upright Row x 8

Side Lying Hip Adduction x 15 each

Wrist Banded Shoulder Press x 10

B) 3 Sets:

Barbell Bench Press x 8

Bent Over Supinated Grip Barbell Row x 8

*This is our 2nd wave through this progression. See if you can increase from what you performed last time. Perform all 3 sets at the same weight. RPE 7-8

AMRAP in 12 Minutes:

3 L-Sit Pull Ups

6 Handstand Push Ups

3 Burpee Ring Muscle Up

20 Double Unders

Competition

Metcon (AMRAP – Rounds and Reps)

A) 1 Sets:

Bent Over YTW Raise x 6 each

Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw)

Single Arm DB Upright Row x 8

Side Lying Hip Adduction x 15 each

Wrist Banded Shoulder Press x 10

B) 3 Sets:

3 High Hang Muscle Snatch + Tempo Overhead Squat @3211 + 3 Sotts Press

4 Sets:

High Hang Snatch x 3 (Work Up to moderate weight, go by feel)

3 Sets:

Deficit Snatch Grip Deadlift x 5-3-1 @ 70-80-90%

Tall Box Jump x 5 (Step down)

AMRAP in 12 Minutes:

3 L-Sit Pull Ups

6 Handstand Push Ups

3 Burpee Ring Muscle Up

20 Heavy Rope Double Unders