Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

A) 2 Sets:

Banded TKE x 15 each

Banded Face Pulls x 15

Reverse Plank Bridges x 6-10

Banded Good Mornings x 15

Goblet Squat @ 3211 x 6-8

Tall Plank Lid Lateral Leg Slide x 10-15

4 Sets:

Overhead Squat or Front Squat x 6-4-4-3

Banded Pallof Press x 8 each

C) For Time:

42-30-18 Pull Ups

21-15-9 Overhead Squat 95/65 or Front Squat 145/100

D) Optional

2 Sets:

Single Leg DB RDL x 8-10

Seated or Prone Banded Hamstring Curls x 20-30

Metcon (Time)

A) 2 Sets:

Banded TKE x 15 each

Banded Face Pulls x 15

Reverse Plank Bridges x 6-10

Banded Good Mornings x 15

Single Arm Overhead Squat @ 3211 x 6-8

Tall Plank Lid Lateral Leg Slide x 10-15

B) 2 Sets:

Tempo Muscle Clean (3 Seconds to Hip) + 2 Front Squat

3 Sets:

Power Clean x 3

4 Sets:

Hang Clean (Hip/Mid Thigh) x 5 (Build to today’s 5 RM)

1 Set

Hang Clean (Hip/Mid Thigh) x 5 @90% of today’s 5RM

C) 3 Sets:

Barbell RDL x 10 (Build to 10RM)

Supine ring row x 6-8

D) For TIme:

42-30-18 Pull Ups

21-15-9 Overhead Squat 120/80

E) 3 Sets:

Single arm farmers carry x 30 yrds

Single Arm DB/KB Oblique Crunch x 10-15 each

GH Raise x 4-8