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) 5 Sets:
Barbell or DB Thrusters x 5-4-3-2-1 (Building, focus on technique and speed)
Arch/Hollow Swings x 5 each
Band Pull a Parts x 15
C) For Time:
“Jackie”
1000m Row
50 Thrusters 45/35
30 Pull Ups
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 KB Snatch (5/5)
5 Medball Overhead Slam to Medball Vertical Toss
Lower Body Muscular Endurance
B) 6 Sets: (Every 90 Seconds)
Power Clean + Jerk from Blocks
Set 1 = 2 @ 65%
Set 2 = 2 @ 70%
Set 3 = 1 @ 75%
Set 4 = 2 @ 70%
Set 5 = 2 @ 75%
Set 6 = 1 @ 80%
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%
D) For Time:
1000m Row
50 Thrusters 45/35
30 Pull Ups
Rest 5 Minutes
For Time:
750m Row
35 Thrusters 70/50
25 Pull Ups
Rest 4 Minutes
For Time:
500m Row
20 Thrusters 95/65
20 Pull Ups