Surge Elite Performance & Fitness – CROSSFIT
Metcon (AMRAP – Rounds and Reps)
2 Sets:
Bent Over YTW x 8 each
Banded Lateral Step Overs x 30 Seconds
Seated Elbow on Knee DB External Rotation x 8 each
Wall Sit w/Medball Squeeze between knees x 20-40 Seconds
B) 4 Sets:
Deadlift x 9-7-5-3
Push Press x 5-4-3-3 (Build each set)
C) AMRAP in 15 Minutes
50 Wall Ball
40 Toe to Bar/Ring/Sit Up
30 Burpee Box Get Over 24/20 (Step or Jump)
20/15 Calorie Row or 30/22 Calorie Bike
Competition
Metcon (AMRAP – Rounds and Reps)
2 Sets:
Bent Over YTW x 8 each
Banded Lateral Step Overs x 30 Seconds
Seated Elbow on Knee DB External Rotation x 8 each
Wall Sit w/Medball Squeeze between knees x 20-40 Seconds
A) 4 Sets: (Every 90 Seconds)
Tall Power Cleans x 3
Set 1 = 1/4 Squat Receiving Position
Set 2 = 1/2 Squat Receiving Position
Set 3 = 3/4 Squat Receiving Position
Set 4 = full squat Receiving Position
B) 4 Sets: (Every 90 Seconds)
3 Position Hang Clean + 1 Jerk (High Hang, Just Below Knee, 1″ off ground)
Sets 1-2 = 73%
Sets 3-4 = 78%
C) 4 Sets: (Every 2 Minutes)
1 Push Jerk + 2 Jerk
*Build each set. If you perform Power Jerk, perform 3 Power Jerks.
D) 3 Sets:
Clean Grip Deadlift x 3 @ 95% of Clean
E) AMRAP in 15 Minutes
50 Wall Ball
40 Toe to Bar
30 Burpee Box Get Over 24/20 (Step or Jump)
20/15 Calorie Row or 30/22 Calorie Bike