Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

A) 2 Sets:

Banded TKE x 15 each

Banded Face Pulls x 15

10 Wall Balls for Height

Supine Ring Scapular Rows x 5

Supine Ring Row x 5 @2111

10 Single Arm Hand to Hand Russian KB Swings

5 Medball Overhead Slam to Medball Vertical Toss

B) 4 Sets:

Barbell or DB Thrusters x 5 (Building, focus on technique and speed)

Band Pull a Parts x 15

C) 3 Sets:

500m Row

15 Thrusters 95/65

15 Pull Ups

Rest 3 Minutes

Competition

Metcon (3 Rounds for time)

A) 2 Sets:

Banded TKE x 15 each

Banded Face Pulls x 15

10 Wall Balls for Height

10 Single Arm Hand to Hand Russian KB Swings

5 Medball Overhead Slam to Medball Vertical Toss

Lower Body Muscular Endurance

B) 7 Sets: (Every 90 Seconds)

Snatch from Blocks

Set 1 = 3 reps @ 60%

Set 2 = 2 reps @ 65%

Set 3 = 1 rep @ 70%

Set 4 = 3 reps @ 65%

Set 5 = 2 reps @ 70%

Set 6 = 1 rep @ 75%

Set 7 = 1 rep @80%

C) 4 Sets:

Deadlift 9-7-5-3

Banded Pallof Press x 10 each

D) 3 Sets:

500m Row

15 Thrusters 95/65

15 Pull Ups

Rest 3 Minutes

E) 3 Sets: (Every 3 Minutes)

Back Squat x 10 @ 50-55%

Rest 15 Seconds

20 Air Squat AFAP

F) 1 Set:

100 Seated Banded Hamstring Curls