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