Surge Elite Performance & Fitness – CROSSFIT
Metcon (AMRAP – Rounds and Reps)
2 Sets:
Scapular Push Ups on Elbow x 6-8
Single Arm DB Upright Row x 8 each
Medball Squeeze Glute Bridge x 10-15
Medball Tall Plank Band Around Feet Alternating Knee Tucks @2122 x 8-10 each (https://www.youtube.com/watch?v=jWJI8Bq0OuI)
B) AMRAP in 10 Minutes
2-4-6-8-10…ect. Alternating Single DB Snatch + Single Arm Push Press 50/35
25 Double Unders
C) 3 Sets:
DB Incline Press x 8-10
Bulgarian Split Squat x 10-8-6 each
D) IF TIME OPTIONAL
3 Sets:
Banded Single DB Bicep Curl x 10-12
Banded Triceps Extension x 12-15
Competition
Metcon (AMRAP – Rounds and Reps)
2 Sets:
Scapular Push Ups on Elbow x 6-8
Single Arm DB Upright Row x 8 each
Medball Squeeze Glute Bridge x 10-15
Medball Tall Plank Band Around Feet Alternating Knee Tucks @2122 x 8-10 each (https://www.youtube.com/watch?v=jWJI8Bq0OuI)
A) 3 Sets: (Every 90 Seconds)
3 Seconds Tempo Deadlift to Mid Thigh + 3 Muscle Clean From Mid Thigh + Full Grip Front Squat + 3 Sotts Press:
B) 4 Sets: (Every 2 Minutes)
Clean Lift off to just below knee + Clean pull from just below knee + Power Clean + Jerk
Sets 1-2 = @ 75%
Set 3=5 = @ 80%
C) 3 Sets: (Every 2 Minutes)
Wt. Stationary Drps x 10-8-6
Landmine Bent Over Rope Row x 12
D) 6 Sets: (Every 90 Seconds)
Clean Deadlift x 5-5-3-3-1-1 (Building to 105-108% of Clean)
E) AMRAP in 10 Minutes
2-4-6-8-10…ect. Alternating Single DB Snatch + Single Arm Push Press 50/35
30 Double Unders