Surge Elite Performance & Fitness – CROSSFIT
Metcon (No Measure)
2 Sets:
Banded TKE x 15 each
Banded Face Pulls x 15
Hindu Push Up x 10
Scapular Pull Up @1211 x 8-10
Tall Plank Lid Lateral Leg Slide x 10-15
5 Medball Overhead Slam to Medball Vertical Toss
B) 5 Sets (Every 2 Minutes)
3 Clean Deadlift
3 Hang Power Clean
3 Front Squat
3 Shoulder to Overhead
3 Squat Clean
Or
5 Sets: (Every 2 Minutes
5 Deadlift
5 Russian KB Swing
5 Double DB Front Squat
5 Double DB Shoulder to Overhead
For Time:
40 DB Step Ups
5 Rope Climb
30 DB Step Ups
3 Rope Climb
20 DB Step Ups
Competition
Metcon (Time)
A) 2 Sets:
Banded TKE x 15 each
Banded Face Pulls x 15
Hindu Push Up x 10
Banded Good Morings x 15
Tall Plank Lid Lateral Leg Slide x 10-15
5 Medball Overhead Slam to Medball Vertical Toss
Repetition Leg
B) 6 Sets: (Every 90 Seconds)
Snatch from Blocks
Set 1 = 3 @ 70%
Set 2 = 2 @ 75%
Set 3 = 1 @ 80%
Set 4 = 3 @ 75%
Set 5 = 2 @ 80%
Set 6 = 1 @ 85%
C) 5 Sets (Every 2 Minutes)
Barbell Cycling @ 45-60% of Clean & Jerk
3 Clean Deadlift
3 Hang Power Clean
3 Front Squat
3 Shoulder to Overhead
3 Squat Clean
2-3 Sets:
6 Front Foot Elevated Back Rack Lunge
12 Barbell RDL
24 DB Step Ups (12/12)
4 Sets
50 ft. Sled Push (Heavy)
3 Peg Board or Rope Climb
50 ft. Sled Push
Rest 2 Minutes