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 Morings x 15
Tall Plank Lid Lateral Leg Slide x 10-15
5 Medball Squat Jump to Overhead Vertical Toss
5 Sets (Every 2 Minutes)
3 Clean Deadlift
3 Hang Power Clean
3 Front Squat
3 Shoulder to Overhead
3 Squat Clean
*Goal is to increase from last week
Or
5 Sets: (Every 2 Minutes
5 Deadlift
5 Russian KB Swing
5 Double DB Front Squat
5 Double DB Shoulder to Overhead
*Goal is to increase from last week
5 Rds For Time:
200m Run
15 Slam Ball
10 Box Jump Overs
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 Squat Jump to Overhead Vertical Toss
5 Sets (Every 2 Minutes)
3 Clean Deadlift
3 Hang Power Clean
3 Front Squat
3 Shoulder to Overhead
3 Squat Clean
*Goal is to increase from last week
Or
5 Sets: (Every 2 Minutes
5 Deadlift
5 Russian KB Swing
5 Double DB Front Squat
5 Double DB Shoulder to Overhead
*Goal is to increase from last week
5 Rds For Time:
200m Run
15 Slam Ball
10 Box Jump Overs
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 Squat Jump to Overhead Vertical Toss
Repetition Leg
B) 6 Sets: (Every 90 Seconds)
Snatch from Blocks
Set 1 = 3 @ 65-70%
Set 2 = 2 @ 70-75%
Set 3 = 1 @ 75-80%
Set 4 = 3 @ 70-75%
Set 5 = 2 @ 75-80%
Set 6 = 1 @ 80+%
C) 5 Sets (Every 2 Minutes)
Barbell Cycling @ 50-65% of Clean & Jerk
3 Clean Deadlift
3 Hang Power Clean
3 Front Squat
3 Shoulder to Overhead
3 Squat Clean
*Goal is to increase from last week.
2-3 Sets:
6 Front Foot Elevated Back Rack Lunge
12 Barbell RDL
24 Goblet Box Pistol (12/12) (https://www.youtube.com/watch?v=KUnDRyv7-nI)
3 Sets
500m Row
5 Box Jump Overs (No Touch)
50 ft. Sled Push (Heavy)
5 Box Jump Overs (No Touch)
500m Row
Rest 3 Minutes