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