Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 2 Sets

Banded Lateral Steps x 15 each

Band Pull a Parts x 15

Band Good Mornings x 15

Goblet Squat @ 3131 x 5

B) 3 Sets:

Overhead Squat x 8 (From Floor)

C) AMRAP in 12 Minutes

12 DB Snatch (6/6) 50/35

9 Wall Ball

6 Burpee

Metcon (Time)

3 Sets: (EMOM)

Minute 1 – 20-30 Seconds Freestanding Handstand Hold x 20-30 seconds or Nose to Wall Handstand Hold or 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 – Roll to Candle Stick x 8-10

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

B) 3 Sets: Every 3 Minutes

45-60 Seconds Goblet Squat Hold

20 Band Pull a Parts

5 DB Squat Jumps (light)

10 Seconds Bike Sprint

C) 5 Sets:

Intra Set Tempo Front Squat x 3 reps (1 rep with 3 seconds pause in the bottom + 1 rep with a double bounce coming out of hole + 1 rep no tempo)

Set 1 = 93-95% of 1RM Complex

Sets 2-3 = 90%

Sets 4-5 = 85%

*If you don’t know your 1RM of the complex, find that instead of perform the percentages.

Intra Set Tempo Supinated Grip Strict Pull Ups (2-4 reps with 3 seconds iso hold over bar + 2-4 reps 3 seconds eccentric + 2-4 reps no tempo)

D) 4 Sets: (Every 2 Minutes)

Snatch Lift-Off + Snatch x 2

(Perform a snatch pull to the knee with a 2-second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch. Repeat this for 2 reps.)

E) In 12 Minutes Perform:

3 Rds:

21 Calorie Row

15 Thrusters 105/75

9 Bar Facing Burpee

In Remaining Time Find:

1 RM Clean + Front Squat

Sets 1-2 = 2 @ 73%

Sets 3-4 = 2 @ 78%

E)