Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

A) 2 Sets:

Banded TKE x 15 each

Banded Face Pulls x 15

Hindu Push Up x 10

Banded Good Mornings x 15

Tall Plank Lid Lateral Leg Slide x 10-15

5 Medball Squat Jump to Overhead Vertical Toss

3 Rds:

400m Run

21 KB Swing

12 Back Squat 225/155

3 Sets

Bulgarian Split Squat x 10 each

Single Leg Glute Bridge x 20

120 Banded Hamstring Curls (Distribute reps as you wish throughout 3 sets)

Competition

Metcon (Time)

A) 2 Sets:

Banded TKE x 15 each

Banded Face Pulls x 15

Hindu Push Up x 10

Banded Good Mornings x 15

Tall Plank Lid Lateral Leg Slide x 10-15

5 Medball Squat Jump to Overhead Vertical Toss

B) 10 Minutes:

Build to today’s 1RM Behind the Neck Jerk

C) 4 Sets: (Every 90 Seconds)

Snatch from Blocks @ 70-80%

D) 3 Rds For Time:

400m Run

15 Toe to Bar

12 Thrusters 95/65

9 Overhead Squat

E) 3 Sets

Bulgarian Split Squat x 10 each

Single Leg Glute Bridge x 20

150 Banded Hamstring Curls (Distribute reps as you wish throughout 3 sets)