Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

2 set

Banded Diagonal Walks x 10 each (https://www.youtube.com/watch?v=USOa_Zw8oqM)

Banded Face Pulls x 15

12 KB Sumo RDL + 12 KB Goblet Step Up (6/6)

Wall Supported Handstand x 20-30 Seconds

B) 3 Sets:

Back Squat x 8

Wt. Hanging Knee Raises x 10-20

3 Rds

10 DB Devils Press 35/20

15 Reverse V-Ups

20 Double DB Front Rack Step Up (10/10)

Competition

Metcon (Time)

2 set

Banded Diagonal Walks x 10 each (https://www.youtube.com/watch?v=USOa_Zw8oqM)

Banded Face Pulls x 15

12 KB Sumo RDL + 12 KB Goblet Step Up (6/6)

Wall Supported Handstand x 20-30 Seconds

This is the last week of 10’s!

With this cycle it is crucial to be able to AUTO REGULATE. Meaning listen to your body and allow yourself to adjust from day to day. Loading and weights will fluctuate throughout this naturally. Don’t let you ego run the show, be an aware and competent athlete.

B) 3 Sets:

Push Press x 10 (Build quickly to today’s 10 RM)

Band Pull a Parts x 15-20

1 Set:

Push Press x 10 @90% of today’s 10 RM

C) 3 Sets:

Back Squat x 10 (Build quickly to today’s 10 RM)

1 Set:

Back Squat x 10 @90% of today’s 10 RM

D) 3 Rds

10 DB Devils Press

30 GHD Sit Ups

20 Double DB Front Rack Step Up (10/10)

*(Choose weight. Weight should be challenging but able to maintain good posture and full extension on each leg. If you have a deficiency from one leg to other, let weaker leg dictate loading)

2-3 Sets:

DB Overhead Triceps Extensions x 12

Seated Elbow on Knee External Rotation x 8-12

Banded Snow Angels x 8 each