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)

2 Clean Deadlift

2 Hang Power Clean

2 Front Squat

2 Shoulder to Overhead

2 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:

12 DB Snatch (6/6) 70/55

8 DB Goblet Squat

6 Burpee Box Jump Over

200m Run

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%

Set 2 = 2 @ 70%

Set 3 = 1 @ 75%

Set 4 = 3 @ 70%

Set 5 = 2 @ 75%

Set 6 = 1 @ 80%

Set 7 = 1 @ 80%+

C) 6 Sets (Every 2 Minutes)

Barbell Cycling @ 60-80% of Clean & Jerk

Clean Deadlift

Hang Power Clean

Front Squat

Shoulder to Overhead

Squat Clean

Sets 1-2 = 3 Reps of each

Sets 3-4 = 2 Reps of each

Sets 5-6 = 1 Rep of each

D) 2-3 Sets:

6 Front Foot Elevated Back Rack Lunge

12 Barbell RDL

24 Goblet Russian Step Up (12/12)

E) For Time:

35 GHD Sit Ups

50 ft. Sled Push

25 GHD Sit Ups

50 ft. Sled Push

15 GHD Sit Ups

50 ft. Sled Push