Surge Elite Performance & Fitness – CROSSFIT
Metcon (2 Rounds for 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 6-5-4-3 (Building, focus on technique and speed)
Arch/Hollow Swings x 5 each
Band Pull a Parts x 15
C) 2 Sets:
750m Row
30 Thrusters 65/45
20 Pull Ups
Rest 4 Minutes
Competition
Metcon (2 Rounds for time)
A) 2 Sets:
Banded TKE x 15 each
Banded Face Pulls x 15
10 Wall Balls for Height
10 Single Arm KB Snatch (5/5)
5 Medball Overhead Slam to Medball Vertical Toss
Lower Body Muscular Endurance
B) 5 Sets: (Every 90 Seconds)
Power Snatch + Snatch from Blocks
Set 1 = @ 55-58%
Set 2 = @ 60-63%
Set 3 = @ 65-68%
Set 4 = @ 70-73%
Set 5 = @ 75-78%
C) 4 Sets: (Every 2 Minutes)
Clean High Pull + Clean off Blocks @ 73-85%
D) 2 Sets:
750m Row
35 Thrusters 65/45
25 Pull Ups
Rest 4 Minutes
E) 3 Sets: (Every 3 Minutes)
Back Squat x 10 @ 50-55%
Rest 15 Seconds
20 Jump Squat AFAP
Rest 15 Seconds
15-20 GHD Sit Ups