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
B) For Time:
30-20-10 Feet Anchored wt. Sit Ups
24-18-12 Pull Ups
18-12-6 Thrusters 115/75 or DB Thrusters 50/35
3 Sets
Bulgarian Split Squat x 8 each
Single Leg Glute Bridge x 20
60 Seated Hip Abduction (https://www.youtube.com/watch?v=g1JQHglmM9U)
100 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
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
B) 3 Sets:
5 DB Push Press + 5 DB Split Jerk + 5 DB Push Press In Split
C) 4 Sets:
Power Clean + Front Squat + Push Press + Thrusters @ 60-75% of Clean & Jerk
3 Sets:
Clean Pull x 5 @ 90%
D) 30-20-10 GHD Sit Ups
24-18-12 Chest to Bar Pull Ups
18-12-6 Thrusters 145/100
E) 3 Sets
Bulgarian Split Squat x 8 each
Single Leg Reverse Hypers x 15
Seated Banded Hip Abduction x 60
150 Banded Hamstring Curls (Distribute abduction and hamstring curl reps as you wish throughout 3 sets)