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 10-8-6-4

Push Press x 5 (Build each set)

C) 4 Sets:

AMRAP in 3 Minutes

3 DB Renegade Row each 35/25

6 Double DB Sumo Deadlift High Pull

9 Double DB Thrusters

12 Lateral Jump Over Single DB

Rest 1 minute between sets, pick up where you let off.

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) 3 Sets: (Every 90 Seconds)

3 Muscle Clean + 3 Tall Clean

*Focus on fast elbows around bar, and strong shrug down under bar.

B) 4 Sets: (Every 2 Minutes)

Hang Clean (Above the Knee) x 3 @ 70-75%

C) 4 Sets: (Every 2 Minutes)

Push Press x 5 (Build each set to finish at 7-8 RPE)

D) 5 Sets:

5 Sets:

TnG Power Snatch x 10-8-6-4-2

*Goal here is to work on barbell cycling. The loading isn’t necessarily the important part, however quality smooth movement is.

Rest 1 Minute Between Sets

E) 3 Sets:

Clean Grip Deadlift x 3 @ 90% of Clean

F) AMRAP in 5 Minutes:

50 Double Unders

10 DB Thrusters 35/25

Rest 5 Minutes

1 Rd For Time:

400m Run

40 Deadlift 225/155

40/32 Calorie Row

Rest 5 Minutes

AMRAP in 5 Minutes:

50 Double Unders

10 DB Thrusters 35/25