Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 3 Sets: (EMOM)

Minute 1 – Tall Plank Shoulder Taps @ 1111 x 30 Seconds

Minute 2 – Scapular Pull Ups x 8-10

Minute 3 – Iso Handstand Hold x 20-40 Seconds or Double DB Overhead Hold x 20-40 Seconds

Into:

3 Sets: (EMOM)

Minute 1 = Tempo Goblet Squat (3 Seconds negative) x 6-8

Minute 2 = Band Pull a Parts x 15-20

Minute 3 = Med Ball Overhead Vertical Toss x 6-8 (Light and explosive)

C) 3 Sets: (Alternate Every 90 Seconds)

Front Rack Reverse Lunge x 6 each

Push Press x 6

D) AMRAP in 8 Minutes:

4-6-8-10-12-14…etc.

Thrusters 95/65

Lateral Over Bar Burpee

Competition

Metcon (AMRAP – Rounds and Reps)

A) 3 Sets: (EMOM)

Minute 1 – Nose to Wall Handstand Shoulder Taps or Iso Hold x 20 shoulder taps or 30 Seconds Hold

(focus on stabilizing your midline and maintaining a good vertical position)

Minute 2 – Ring to Sternum Pull Ups x 6-8

Minute 3 – Earthquake Bar Overhead Hold x 30-45 seconds

Into:

3 Sets: (Every 4 Minutes)

45-60 Seconds Goblet Squat Hold

20 Band Pull Aparts

5 DB Squat Jumps (light)

10 Second Bike Sprint

B) 4-5 Sets:

Build to today’s Heavy Single

of Dead Stop Front Squat

Superset with Shoulder Press x 4 @ 65-75%

Into:

C) 3 Sets:

Front Squat (Normal) x 3 of B

D) Against a 16 Minute Clock Perform:

Part 1: AMRAP in 8 Minutes:

4-6-8-10-12-14…etc.

Thrusters 95/65

Lateral Burpee Over Bar

At the 8 Minute Mark Move to Part 2:

8 Minutes to Establish 3 RM Hang Clean