Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) Mini Band/Banded Shoulder Series

10 Banded Lateral Steps (Each)

10 Supinated Grip Band Pull a Parts

10 Steps Banded Monster Walk Forward/Backwards (Each)

10 Supinated Grip Diagonal Band Pull a Parts

10 Banded Glute Bridges (Just below knee)

10 Supinated Grip Elbows by side external Rotation

10 Single Leg Banded Glute Bridges (Each)

10 Overhead Band Pull a Parts

10 Banded Bird Dogs

10 Banded Pass Through

10 Banded Squats

3 Sets:

Sumo Deadlift @ 21×1 x 7

*Perform all Sets at the same weight. If you performed last weeks deadlifts use the same weight.

Banded Pallof Press x 6-8 each (Perform slow and controlled. Keep chest up, knees bent with focus on bracing, breathing and stability)

AMRAP in 12 Minutes

12 Front Squat 95/65

6 Burpee

12 Toe to Bar

24 Double Unders

Competition

Metcon (AMRAP – Rounds and Reps)

A) Mini Band/Banded Shoulder Series

10 Banded Lateral Steps (Each)

10 Supinated Grip Band Pull a Parts

10 Steps Banded Monster Walk Forward/Backwards (Each)

10 Supinated Grip Diagonal Band Pull a Parts

10 Banded Glute Bridges (Just below knee)

10 Supinated Grip Elbows by side external Rotation

10 Single Leg Banded Glute Bridges (Each)

10 Overhead Band Pull a Parts

10 Banded Bird Dogs

10 Banded Pass Through

10 Banded Squats

B) 4 Sets: (Every 90 Seconds)

Behind the Neck Snatch Push Press + Pause OHS (3 second pause in the bottom)

Sets 1-2 = 5+1 @ 65-75%

Sets 3-4 = 3+1 @ 75-85%

C) 4 Sets:

2 Position Snatch (Hang, Floor) @ 65-73%

D) AMRAP in 12 Minutes

12 Overhead Squat 75/55

6 Burpee

12 Toe to Bar

24 Double Unders

E) 6 Sets:

Back Squat x 3 @ 75-80%