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

Scapular Pull Up @1211 x 8-10

10 Single Arm KB Snatch

5 Medball Overhead Slam to Medball Vertical Toss

B) For Time:

1-2-3-4-5-6-7-8-9-10 Front Squat 165/110

10-9-8-7-6-5-4-3-2-1 Handstand Push Ups or DB Shoulder to Overhead

C) If time Permits

2 Sets

Seated Banded Hamstring Curls x 40-50 (https://www.youtube.com/watch?v=M_dUNslNjBU)

Foam Roll Body Saw x 30 Seconds (https://www.youtube.com/watch?v=wwEzrij9Nto)

Competition

Metcon (Time)

A) 2 Sets:

Banded TKE x 15 each

Banded Face Pulls x 15

Hindu Push Up x 10

Scapular Pull Up @1211 x 8-10

10 Single Arm KB Snatch

5 Medball Overhead Slam to Medball Vertical Toss

B) 6 Sets: (Every 90 Seconds)

Snatch from Blocks

Set 1 = 2 @ 65%

Set 2 = 1 @ 70%

Set 3 = 3 @ 65%

Set 4 = 2 @ 70%

Set 5 = 1 @ 75%

Set 6 = 1 @ 75%

C) 6 Sets: (EMOM)

Speed Back Squat x 2 @ 60% + Chains

D) 3 Sets:

Deficit Clean Deadlift x 3 @ 100% of Clean

E) For Time:

“JJ”

1-2-3-4-5-6-7-8-9-10 Squat Clean 185/125

10-9-8-7-6-5-4-3-2-1 DB Handstand Push Ups

F) 2 Sets

Seated Banded Hamstring Curls x 40-50 (https://www.youtube.com/watch?v=M_dUNslNjBU)

Foam Roll Body Saw x 30 Seconds (https://www.youtube.com/watch?v=wwEzrij9Nto)